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.

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.

Track Workouts for January - April 2016

Members and Guests: 

As we turn the calendar page to a new year of running, following are the workouts for the next few months.  Thanks to Mike Tosto, our SLR coordinator, and Brian Danza, heads of the Monday night workouts, for their advance work in setting up their respective schedules. We've made an effort here to take into account the SLR and Monday workouts so that no given week is too strenuous or challenging. As always, our access to the track in March and April may be interrupted by W-L High School sports events.  We will update this schedule once we know the W-L athletic schedules. Weather-reated postponements will be posted on main page of website and Club Facebook page.   

January 6:  20-minute tempo run, followed by 3 x 400M at 5K pace; 200M recovery. 

January 13: 3-4 x 1-Mile @ 10K pace; 400M recovery. 

January 20: 5 x 1000M @ 5K pace.  Slow 400M recovery (outside lanes)

January 27: 12 - 14 x 400M @ 10K pace.  100M recovery

February 3: 2 x 15-minute tempo runs, 2:30 recovery. 2 x 400M @ 5K pace, 200M recovery. 

February 10: 6 - 8 x 800M @ 5K pace; 400M recovery.

February 17: 3 - 5 X 1-Mile @ 10K pace; 400M recovery. (Club Challenge 10 Miler is Feb. 21)

February 24: 14 - 16 x 400M @ 10K pace; 100M recovery. 

March 2: Ladders: 600M - 800M - 1000M; 1000M - 800M - 600M. 10K pace ascending; 5K pace descending. 400M recovery after each.  

March 9: 2 x 20-minute tempo runs.  3:00 recovery. (DC Rock 'n Roll: March 12). 

March 16: 6 - 10 x 800M @ 5K pace; 400M recovery.  

March 23: 12 x 400M @ 10K pace; 100M recovery (23-Miler SLR on March 26). 

March 30: 5 x 1000M @ 5K pace; slow 400M recovery. 

April 6: 3 -5 x 1-mile @ 10K pace; 400M recovery. 

April 13: 13 x 400M (variable pace); 400M recovery. (Boston: April 18) 

April 20: 8 x 600M @ 5K pace; Alternate 200M and 400M recovery. 

April 27: Ladders: 1200M(10K) - 400M(<5K) - 800M(5K) - 1600M (10K); 400M recovery; variable pace.  

 

 

Track Workouts September - December 2015

Members & Guests: 

TRACK WORKOUTS WILL NOW MOVE BACK TO THE WASHINGTON-LEE HIGH SCHOOL TRACK.  ALSO, WORKOUTS WILL NOW START AT 7:15 PM.  

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. 

Dec. 30: NO WORKOUT

 

 

 

  

 

 

 

 

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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

2016 DCRRC George Washington's Birthday Marathon and Relay
Sun, Feb 14th, 2016, @10:00am
RRCA Club Challenge 10M
Sun, Feb 28th, 2016, @8:00am
2016 DCRRC Burke Lake 12K
Sun, Mar 6th, 2016, @10:00am
2016 Club Banquet
Sun, Mar 6th, 2016, @6:00pm
2016 DCRRC Fort Hunt 10K
Sun, Mar 13th, 2016, @8:00am
 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.