Welcome to the DCRRC Wednesday Track Workouts. In conjunction with our Saturday Long Runs (See SLR Page), these workouts aim to turn the casual runner into the competitive runner, and the competitive runner into a winner.

Our workouts focus on two of the three forms of speed work used by distance runners from the 3K to the Marathon; Stamina Training, and Interval Training.

We do only a limited amount of pure speed or repeat training. The workouts are based on the successful 12-year history of the program under its current coach, and are inspired by workout theories popularized by Jack Daniels, PhD., in The Daniels Running Formula, as well as by the former Reebok Enclave coached by ex-Georgetown mentor Frank Gagliano.

We also encourage you to visit www.mcmillanrunning.com and use the McMillan Running Calculator to determine how fast you should be doing the workouts.

In simpler terms: You will tend to run long repetitions, fast but not too fast, with a tightly-controlled rest or interval period. The key to success in these workouts over the long term is to run them at a controlled pace, and not to race against yourself or other runners. Consistency, not spikes and burn-outs, is the key to success.

To feel the burn (and have fun doing it) join on Wednesday nights at 7:15 p.m. at the Washington-Lee High School stadium, located at the corner of Washington Blvd and Stafford Streets in Arlington.

Personal training advice is available from our USA Track & Field-certified coach, as well as from the many other "regulars" who have experienced the highs and lows of training, injuries, and competition.

Please note DCRRC does not have any control over the track and from time to time it is closed without prior notice.

Questions? Contact Coach Ed.

Various DC Road Runners members and training programs host alternate workouts on different days and locations, for more information please visit the alternate workout page.

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Speed Training FAQ's More Questions? See the additional resources below.

Track Workout (3/26) Canceled

Due to substantial ice and snow on the Yorktown track, the 3/26 track workout is canceled.  We meet again next week (4/2) at te Yorktown track.  Coach Ed 

Track Workouts March - May 2014


As happens each Spring, we are pre-empted off the Washington-Lee track on a number of evenings due to high school games and meets.  Fortunately, the interruptions for March through May, so far, at least, do not look too bad, about half the workouts. And the GOOD news is that, so far, the track at Yorktown HS, just a short driving distance from Washington-Lee, looks to be open on the nights W-L is unavailable.  

CAVEAT:  The schools schedules are subject to change, and we generally do not receive calendars from the County until after the month has begun.  I have based this schedule on the high schools' own posted schedules of games and meets.  If stadium scheduling changes, Coach Ed will post updates on this page and the Club's FB page.  

FINAL CAVEAT:  The posted workouts are for experienced runners.  Please do not be intimidated by them if you have less experience.  Come out to the track and we will get you started with a workout suitable to your level of experience.  

Now, onto the workouts.   Location will be noted in bold:  W-L or Yorktown). 

February 26: W-L:  4 x 2000M @ Tempo Interval Pace (Around 10M race pace).  Slow 400M recovery.  (Coach Ed will be absent).  

March 5:  W-L:  While there is a soccer scrimmage set for this night, we have in past years been able to use the track during scrimmages.  Coach Ed will not be there, so if there is a problem, other leaders in the group will make the call.  

Track Workout:  800M repeats at 5K to 10K pace (depending on how much track you have done during the winter).  400M recovery.  Six repeats; those doing RnR Marathon on 3/15 can stretch this to Eight repeats for a final strong track workout.  

Alternate: Repeats on Custis Trail, 3:00 @ 10K pace alternating with 2:00 recovery jog.  

March 12: W-L: 2 x 400M @ 10K pace, 200M recovery.  Then, 4-5 x 1000M @ 10K pace.  400M recovery.  Drop to 5K pace on final repeat.  

March 19:  W-L:  3-4 x 1600M @ 8K-10K pace.  400M recovery.  Finish with 2 x 400M @ 5K pace, 200M recovery. 

March 26: Yorktown:  14-16 x 400M @ 10K pace.  100M recovery. 

April 2: Yorktown: 8 x 600M @ 5K pace.  400M recovery. 

April 9:  W-L:  2 x 400M @ 10K pace.  200M recovery.  4-5 x 1000M @ 5K pace.  Slow 400M recovery (use outermost lanes).  

April 16:  W-L:  10 x 500M @ 5K pace.  300M recovery. 

April 23:  Yorktown:  "DMR" ladders.  1200M - 400M - 800M - 1600M.  Recover 400M after each repeat, and 800M after first set.  Do two sets, first @ 10K pace (except for 400M @ 5K pace), and second at 5K pace (except for 400M, at slightly faster pace).  

April 30:  W-L:  2 x 800M @ 10K pace. 400M recovery.  2 x 1600M @ 10K pace.  400M recovery.  2 x 800M @ 5K pace.  

May 7: Yorktown: 16 - 20 x 400M @ 10K pace.  100M recovery. 

May 14:  W-L: 8 x 600M @ 5K pace. Alternate 200M and 400M recovery.  

May 21: Yorktown: 3 -4 x 1600M @ 10K pace.  400M recovery.  2-3 x 400M @ 5K pace, 200M recovery. 

May 28: Yorktown: 10 x 500M @ 5K pace.  300M recovery.  

See you at the track! 





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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

2014 Island Creek ES PTA's 5K and 1 Mile fun run
Sat, Apr 26th, 2014, @7:30am
Vienna Elementary 5K
Sat, Apr 26th, 2014, @8:00am
Friends of Montessori Education 5K
Sat, May 3rd, 2014, @7:30am
Community Residences 5K & Fun Run
Sat, May 3rd, 2014, @9:00am
Mark's Run
Sun, May 4th, 2014, @7:30am

The DC Road Runners Club is a chapter of the Road Runners Club of America and are 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.