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.

Tuesday & Wednesday Night Track Workouts -- Sept. & Oct. 2014

Members & Guests:  

As previously, announced, we will be splitting workouts this fall between Tuesday and Wednesday nights, to accommodate the fall sports schedule at Washington-Lee.  Fortunately, assuming the current posted schedule holds, we should be able to do a workout on the track each of the next 9 weeks, through the end of October.  This is always subject to change if games are re-scheduled due to postponement.  We will do our best to keep current with the schedule and advise of any further changes. 

Thus, please pay close attention to the date of each workout, printed in bold.  

We will return this week (Tuesday, September 2) to our regular start time of 7:15, with warm-ups preceding that.

For those who are interested, there will be a "programmed" warm up each week starting at 7:00 PM.  (It would be best if you have run at least 800M before that programmed warm up begins.) This warm-up period will be designed especially for less-experienced runners, and will include advice on how to modify the workouts posted below so that they are more appropriate to your level of fitness and running goals. Advice on stretching and recovery will also be provided. 

A reminder: Check your recommended paces on the McMillan Running Calculator.


Tuesday September 2:  It will be a scorcher -- heat index predicted near 100 at 7:00 PM.  To accommodate this, we will do a simple 8 - 10 X 400M with a full 400M jog recovery.  Hydrate, hydrate! 

Tuesday September 9:  2 x 15:00 Tempo-Pace runs. (About 10-Mile race pace).  2:30 recovery jog.  Finish with 2 x 400M @ 5K pace, 200M jog to recover in between.  (Those not ready for two full 15-minute repeats should simply do one repeat, or cut the second one short.)

Wednesday September 17:  6 - 10 x 800M @ 5K ("Interval") pace.  Slow 400M jog recovery.  The max of 10 (or 8) repeats is suggested for marathoners, particularly those with races in early October.  (Coach Ed will not be present this week or the next.)

Wednesday September 24:  3 - 5 x 1-Mile @ 10K ("Cruise Interval") pace.  400M jog recovery.  

Tuesday September 30:  12 - 20 x 400M @ 10K pace.  Slow 100M jog recovery.  

Wednesday October 8:  4 x 5:00 @ 5K pace.  5:00 recovery.  First repeat can be at 10K pace to better pace yourself through this difficult workout. 

Tuesday October 14:  2 x 20:00 Tempo-Pace Run.  (Can adjust second repeat to shorter time.)  2:30 recovery.  Finish with 2 x 400M at 5K pace, 200M recovery.  

Wednesday October 22:  Last Pre-MCM Workout.  Easy running for MCMers.  For others, 6 - 8 x 800M @ 10K pace, 400M recovery.  

Tuesday October 28:  MCM Recovery Night.  Easy jog, if anything, for MCMers.  For others, 3 -4 x 1-Mile @ 10K pace.  400M recovery. 




Track Workouts for August 2014

Members & Guests:  

After a couple of good weeks, the steamy weather has returned.  Our workouts in early August will accommodate this fact with shorter distances and lengthier recoveries; we will switch to slower paces, longer repeats, and shorter recoveries at the end of the month as we transition to more 26.2/13.1/10M-focused workouts.  

A look ahead:  Due to scheduled high school games at Washington-Lee, it now looks like we will "lose" the track on Wednesdays September 3 & 10, and October 1 & 15.  Fortunately, the schedule presently shows that the track will be open on the TUESDAY of each of these weeks.  So, please be prepared for our workouts to shift to Tuesday nights during these four weeks.  More updates when we post the fall training schedule later in August.  

Training Programs:  At this point, most MTPers should be able to "carry" these workouts, or a slightly modified version.  Please see Coach Ed with any questions or for suggested modifications.  Those in 10-Mile/Half training should attempt reduced versions of these workouts; also consult Coach Ed for specific guidance.

Finally, for all runs/races in August, please remember our Temperature + Dew Point Index.  Add those two numbers (dew point always available on If the total is over 140, which is common, adjust to slower pace and, preferably, shorter distance than you would in more cooler and drier conditions.  Above 150, consider no workout or race at all (depending on your level of fitness and tolerance), or modify pace/distance more stringently.  Anything approaching or exceeding 160 should keep you running indoors or limited to a very easy workout outdoors.  The weather will eventually break, and you be more fresh and ready to roll if you follow these guidelines (which are meteoroligist/runner approved!) 


Wednesday August 6:  10-12 x 400M @ 5K pace (accommodating for predicted heat/humidity).  400M recovery.  Take a hydration break halfway through.  

Wednesday August 13:  6 x 800M @ 5K pace.  Slow 400M recovery.  8 repeats okay depending on fitness and weather conditions. 

Wednesday August 20:  3-4 x 1-Mile @ 10K or "Cruise Interval" pace.  (See McMillan Running Calculator).  Best to start at 10M pace for first repeat, then work down.  Finish after a break with 2 x 400M # 5K pace, 200M recovery. If hot weather intercedes, we will shift to 400M repeats at 10K pace with 100M recovery.  

Wednesday August 27: 2 x 12:00 tempo run.  2:30 recovery. Aim for a long warm up and warm down on this one.  We will build up to 2 x 15:00, then 20/15, and finally, 2 x 20:00 in October.  

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

Arlington Academy of hope 5K
Sat, Nov 1st, 2014, @8:00am
Board Meeting
Mon, Nov 3rd, 2014, @7:00pm
On Eagles' Wings 10K
Tue, Nov 11th, 2014, @9:00am
2014 Kinhaven 5K
Sun, Nov 23rd, 2014, @9:00am
Alexandria Turkey Trot
Thu, Nov 27th, 2014, @9:00am

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.