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.


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.


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.

Track Workouts September - December 2015

Members & Guests: 


It may not feel like it this week, but we have officially crossed the threshold into Meteorological Autumn, and the time to get ready for fall workouts.  The good news this season, if it holds, is that there are NO dates currently on the Washington-Lee sports calendar that will force us off the track and onto the Custis Trail.  The focus as always in the fall will be on preparatory workouts for the 10M-Marathon race distances.  

Given the number of different marathons that members of the group will be doing, it's not possible to set out a general schedule that works for everyone.  Please see Coach Ed if you have questions as your race approaches, and the workout will be modified/customized for you.  

NOTE: If you are using (as highly recommended) the McMillan Running Calculator to determine your training paces, 5K pace = "Interval Pace" on McMillan, 10K pace = "Cruise Interval Pace," and 10M pace  = "Tempo Interval" or "Tempo Run" (the latter as the intervals get longer). 

Sept. 2:  Deferring to the predicted conditions, we will do 8 x 500M, with 300M recovery.  

Sept. 9:  6 - 8 x 400M, 5K pace.  400M recovery. 

Sept. 16:  3 - 4 x 1600M, 10K pace.  400M recovery. 

Sept. 23:  2 x 15:00 Tempo Run (10M pace).  2:30 recovery.  

Sept. 30:  4 x 5:00 @ 5K pace.  5:00 recovery.  LAST HARD WORKOUT FOR CHICAGO. 

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

Oct. 14:  2 x 20:00 Tempo Run (10M pace)  3:00 recovery. LAST HARD WORKOUT FOR MCM.  

Oct. 21:  4-5 x 1600M @ 10K pace.  400M recovery. (2-3 x 1600M @ Marathon Pace for MCMers).  LAST HARD WORKOUT FOR NYC. 

Oct. 28: 8 - 10 x 800M @ 5K-10K pace.  400M recovery.  (This workout can take a while.  OK to start a bit early if you like). 

Nov. 4:  12 - 20 X 400M @ 10K pace.  100M recovery.  LAST HARD WORKOUT FOR RICHMOND. 

Nov. 11:  4 -5 x 1000M @ 5K pace.  Slow 400M recovery.  LAST HARD WORKOUT FOR PHILADELPHIA

Nov. 18:  3 x 1600M @ Tempo Pace.  200M recovery.  

Nov. 25:  NO WORKOUT

Dec. 2:  Ladders:  800M - 600M - 400M - 200M.  5K-10K pace.  400M recovery after each, 2 sets.  

Dec. 9:  3 x 2000M @ 10K-10M pace. 400M recovery. 

Dec. 16: Christmas/Hannukah Relays.  Two-person teams, alternating 10 x 400 each. 

Dec. 23: 12 x 400M @ 10K pace.  100M recovery. 










Wednesday Night Track Workouts for July & August

Members and Guests: 

Following are the remaining workouts for July and August 2015.  Reminder that workouts start at 7:30 pm through the end of August, and will contnue to take place at the Greenbrier Park track (Yorktown H.S.), located at 5201 28th St. North, Arlington, 22207. 


July 8:  6 - 8 x 600M @5K pace.  400M jog recovery.  Finish with 2 x 200M (200M recovery) at slightly faster than 5K pace.  

July 15: 12 - 16 x 400M @ 10K pace.  100M jog recovery.  (Those who raced on July 14th can do fewer repeats, slower pace).  


July 29: Ladders: 800M - 600M - 400M - 200M, each at 5K pace.  400M recovery.  Repeat.  

August 5: (Weather permitting):   3 - 4 x 1600M @ 10K pace.  400M jog recovery.  If weather is too hot/humid, will do some variation of 400M or 500M repeats.  

August 12:  Ladders: 800M - 400M - 200M - 1000M (800 and 1000 @ 10K pace; 400 and 200 @ 5K pace).  Recovery 3-5 minutes and repeat.  

August 19: 2 x 12:00 tempo run.  2:00 recovery.  

August 26:  12 - 16 (or more) x 400M @ 10K pace.  100M 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.

 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.