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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.
Speed Training FAQ's More Questions? See the additional resources below.
Track Workouts -- January-March 2012
Happy New Year!
We are back on the track Wednesday January 4, 2012. To accommodate a range of training programs -- from the relative novices in the Half-Marathon program to the veterans who have qualified for Boston -- there will be multiple tiers of workouts for each week. Some weeks, the entire workout will be different for these groups. Other weeks, it will simply be a matter of a differing number of repeats or different paces.
The workout for "regular" (non-marasthon-training) attendees will generally be the same as that for the Boston trainees.
As always, consult the McMillan Running Calculator for your appropriate workout pace. In ascending order of speed.
TR = Tempo Run (Approx half-marathon)
TI = Tempo Interval (Approx 10M)
CI = Cruise Interval (Approx 10K)
I = Interval (Approx 5K)
January 4, 2012
Tempo-Pace Miles
Half-Marathon: 6 x 400M at 10-Mile race pace. 400M recovery.
Marathon: 3 x 1600M at Tempo Interval pace. Slow 200M jog/walk recovery.
Regular/Boston: 4 x 1600M @ TI pace. Slow 200 jog recovery. Hydration break after 2 repeats.
January 11, 2012
Phoenix Park 400s
Half-Marathon: 6-8 x 400M @ CI (10K) pace. 200M jog recovery.
Marathon: 12-14 x 400M @ CI pace. 100M slow jog recovery.
Regular/Boston: 14-16 x 400M @ CI pace. 100 jog recovery.
January 18, 2012
1000s
Half-Marathon: 5 x 800M @ TI pace. 400M jog recovery.
Marathon: 4 x 1000M @ CI Pace. Slow 400M jog recovery.
Regular/Boston: 4-6 x 1000M @ CI pace. 400 jog recovery.
January 25, 2012
800s. Note varying paces.
Half-Marathon: 6 x 800M @ TI pace. 400M jog recovery.
Marathon: 6-8 x 800M @ CI pace. 400M jog recovery.
Regular/Boston: 6-8 x 800M @ I pace. 400M jog recovery.
February 1, 2012
Tempo Runs
Half-Marathon: 2 x 10-minute run @ TR pace. 2:00 recovery
Marathon: 20-minute run @ TR pace.
Regular/Boston: 1 x 20-minute run @ TR pace. 3:00 recovery. 4 x 600 @ CI pace. Slow 200M recovery.
February 8, 2012
Descending Ladders
Half-Marathon: 1600M -- 800M -- 400M. All @ TI pace. 400M recovery. Repeat.
Regular/Marathon: 1600M -- 1200M -- 800M -- 400M. All @ TI pace. Break. Repeat 1200M -- 800M -- 400M
Boston: Same as Regular/Marathon, but do include 1600M on the "repeat" set.
February 15, 2012
1600M repeats
Half-Marathon: 3 x 1600M @ TI pace. 400M recovery.
Regular/Marathon: 3-4 x 1600M @ CI pace. 400M recovery.
Boston: 4-5 x 1600M @ CI pace. 400M recovery. Finish with 2 x 400M.
February 22, 2012
Phoenix Park 400s
Half-Marathon: 12 x 400M @ TI pace. 100M jog recovery.
Regular/Marathon: 16 x 400M @ CI pace. 100M jog recovery.
Boston: 16-20 x 400M @ CI pace. 100M jog recovery.
February 29, 2012
Tempo Runs
Half-Marathon: 20-minute run @ TR pace.
Regular/Marathon: 2 x 15:00 @ TR pace. 2:00 recovery.
Boston: 2 x 15:00 @ TR pace. 2:00 recovery. After break, 3 x 300M.
NOTE: March workouts subject to change due to track availability. Location also may change.
March 7, 2012
800s
Half-Marathon: 6-8 x 800M @ TI pace. 400M recovery.
Regular/Marathon: 8 x 800M @ CI to I pace. 400M recovery.
Boston: 8-10 x 800M @ CI to I pace. 400M recovery.
March 14, 2012
Pre-Race: 3-4 x 800M @ CI pace for March 17 racers. Good luck!
Regular/Boston: 5 x 1000M @ I pace. Slow 400M jog recovery.
March 21, 2012
Regular: 2 x 1200M @ CI pace. 400M recovery. 2 x 800M @ I pace. 400M recovery. 2 x 400M @ I pace. 200M recovery.
Boston: 3 x 1200M @ CI pace. 400M recovery. 3 x 800M @ I pace. 400M recovery. 3 x 400M @ I pace. 200M
March 28, 2012
Regular: 8 x 600M @ I pace. Slow 200M recovery. Break at 4.
Boston: 8-10 x 800M @ I pace. 400M recovery.
Track Workouts -- December 2011
Following are the track workouts for December 2011:
December 7: 20-Minute Tempo Run. (Weather will be inclement, so this will keep you moving). Optional: After a brief rest, finish with 2 x 400M at 5K pace, with a slow 200M jog recovery.
MTP participants are encouraged to break the Tempo Run into 2 x10-minute segments, with a 2:00 recovery.
Coach Ed will not be at the workout.
December 14: "DMR Interval Sets": Based on the classic distance medley relay, the interval sets are as follows: 1200M, 400M, 800M, 1600M (4000M total). All distances are run at "cruise interval" or 10K pace. Recover with 400M jog after each interval. Two sets are recommended, with a slow 400M jog after the first set.
MTP Participants: "SMR Interval Sets": Based on the sprint medley relay. Interval sets are 400M, 200M, 200M, 800M (1600M total). Recoveries here are shorter -- a 200M jog. Take a 400M jog after completing the first set, and aim for 2 or 3 sets.
December 21: Annual Christmas/Hannukah Relays: Teams of two, sorted by time, each running 10 laps alternately.
Directions to Track
Track workouts are held on the track at Washington and 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
| Langley 8K Sun, Feb 12th, 2012, @10:00am |
| George Washington Birthday Marathon & Relay Sun, Feb 19th, 2012, @10:30am |
| RRCA Ten Mile Challenge Sun, Feb 26th, 2012, @8:00am |
| Burke Lake 12K Sun, Mar 4th, 2012, @10:30am |
| Fort Hunt 10K Sun, Mar 11th, 2012, @10:00am |
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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. |