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.

Track Workout ON for May 27

The latest information from Washington-Lee website indicates that the girls soccer tournament game on Wednesday night will be "away." This means that the track will be available to us.  For the workout, we will do one that was replaced in April due to bad weather:  4 repeats of 5:00 each, at 5K pace, with a 5:00 recovery after each repeat.  Please spread the word, and see you at the track.  Coach Ed

 

Upcoming Notes on Track Workouts

1.  Coach Ed will not be present at the May 6 and May 13 workouts.  The May 6 workout is on the Custis Trail, and the May 13 workout is on the track (W-L schedule still shows the track as available that night).  Workouts are posted below. 

2.  There is a possibility that the W-L track will not be available for several weeks this summer due to resurfacing of the infield.  We're interested in your preference regarding an alternate location:  (A) YorktownHS/Greenbriar Park; (B) Wakefield HS; or (C) Other (please specify).  We have no formal word from the County at this point on track closure, but we do know the resurfacing will take place.  

Ed 

 

 

Page 1 of 34

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.