Wednesday Track Workouts

Welcome to the DCRRC Wednesday Night Track Workouts. In conjunction with our year-round distance-specific training programs, and our regular Saturday Long Runs, these workouts aim to give runners of all abilities the fitness to reach their goals. For the novice or casual runner, these workouts will challenge you to a higher level of running fitness. For the competitive runner, track workouts are an essential means to reaching personal bests and to succeed at whatever level you are competing.

Where & When

Unless otherwise noted, workouts are held on the track at Washington-Lee High School in Arlington. We meet near the concession stand (northwest corner) at 7:10pm and start the workout at 7:15pm. Warmups, drills, etc. are on your own.

Philosophy

Our workouts focus on two of the three forms of speed work used by distance runners from the 5K to the Marathon: Stamina Training (10K race pace or slower) and Interval Training (around 5K race pace). We also do a limited amount of Speed Training (faster than 5K race pace) especially during the summer.

Do not worry if this is new to you, and especially if you feel that track workouts are for "fast" runners. Our posted workouts are suggested "maximums," and can be individually tailored to your current level of fitness and specific running goals. Our coach, Ed Grant, has been leading these workouts for 20 years, and is happy to customize a workout plan to meet your needs.

Paces

To get a sense of how fast you should run during these workouts, we encourage you use the McMillan Running Calculator. You can plug in a recent race time and a goal race time, and the Calculator will churn out Training Paces (click on that term) for everything from long runs to speed paces. We recommend applying Mark Hadley's temperature + dew point adjustments in warm and humid weather. Temperature and dew point forecasts are available from the National Weather Service.

Wednesday Track Cancelled

Just to make it official, tonight's (3/21) track workout is cancelled due to the snow.  Coach Ed 

 

Track Workouts January -April

Members and Guests:  

Follwing are the Wednesday Night Track Workouts for January through March.  Regrettably, our access to the track is limited during March.  However, based on current schedule, we should have track available on March 28 and the first three weeks in April.  

 

January 10:  12 - 14 x 400M @ 10K (Cruise Interval) pace.  100M recovery.  

January 17:  4 - 5 x 1000M @ 5K pace.  Slow 400M recovery (far outside lanes) 

January 24:  3 - 4 x 1600M @ 10K pace. Finish with 2 x 400M @ 5K pace. 

January 31:  2 x 15:00 tempo run.  2:30 recovery. 

February 7:  6- 8 x 800M @ 5K pace.  400M recovery. 

February 14: 12- 16 x 400M @ 10K pace.  100M recovery

February 21: 3 -5 x 1600M @ 10K pace.  400M recovery.  Finish with 2 x 400M @ 5K pace. 

February 28:   1 x 20:00 Tempo Run.  3:00 recovery. 1 x 15:00 tempo run.

March 7: Track Unavailable.  We will do 1000M repeats on "sidewalk lap" around WLHS.  10K pace, short recovery. (Those workoing out on their own, and Thursday morning crew, can do 1000M repeats @ 5K pace.  

Masrch 14:  Track Unavailable.  We will do timed repeats on Custis Trail: 3:00 "on", 2:00 "off" (recovery). (Those working out on their own, and Thursday morning crew, can do 800M repeats @ 5K pace). 

March 21: Track unavailable.  We will do mile repeats on  Custis Trail.  (Those working out on their own, and Thursday morning crew, can do 1600M repeats @ 10K pace.) 

March 28: Back on the Track!   6 - 10 x 800M @ 5K pace. 400M recovery.  

April 4:  12 - 20 x 400M @ 10K pace.  100M recovery.  

April 11: 5 x 1000M @ 5K pace. Slow 400M recovery. 

April 18:  8 x 600M @ 5K pace. Alternate 200M and 400M recovery. 

April 25: Track Unavailable:  Mile repeats on Custis Trail.  

 

 

 

 

 

 

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Directions to Track

Track workouts are held on the track at Washington-Lee High School.

From Washington DC: take I-66 east to the Glebe Road exit, turn right on Glebe, right on 15th Street for about 0.4 miles, to Stafford Street, turn right and cross over I-66 and the school is on your left.
From Vienna and points west in Virginia: take I-66 east to the Fairfax Drive exit, follow Fairfax Drive for about 0.8 mile to Stafford Street, turn left for about 0.3 miles and the school is on your right.
From Alexandria: take Glebe Road going north until turning right on 15th Street, and proceed as from DC.
Metro: Washington-Lee is a short walk from both the Virginia Square and Ballston Metro stations on the Orange Line.

Upcoming Events

April Happy Hour
Thu, Apr 19th, 2018, @6:00pm
Nottingham Discovery Friendship 5k
Sat, Apr 21st, 2018, @8:00am
Volunteer - Parkway Classic Waterstop
Sun, Apr 22nd, 2018, @5:30am
Metropolitan Branch 5K
Sat, Apr 28th, 2018, @8:00am
Manna 5K Fun Run For Affordable Housing
Sat, Apr 28th, 2018, @9:30am
Teens Run DC Mentoring Matters 5K
Sat, May 12th, 2018, @9:00am
 DCRRlogotypeRRCA member

The DC Road Runners Club is a member of the Road Runners Club of America and is also affiliated with USA Track & Field. We provide a year-round schedule of running events that offer everyone a chance to participate regardless of age, gender, or athletic ability.