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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.
Where & When
Unless otherwise noted, workouts are held on the track at Washington-Liberty (formerly Washington-Lee) High School in Arlington. We meet near the concession stand (northwest corner) at 7:10pm and start the workout at 7:15pm. Warmups, drills, etc. are on your own.
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 September - December 2023
Members & Guests:
Following are track (and some alternate site) workouts for the remainder of the year. Unfortunately, we lose access to the track on a few Wednesday nights in September and Octboer. As a result, SOME WEEKS WE WILL DO THE WORKOUT ON TUESDAY so that we do not lose the momentum of being on the track. Stay tuned (here and on the WhatsApp message group) for updates and changes.
August 30: 6-8 x 800M, 5K pace, 400M jog recovery.
TUESDAY September 5: Coach Ed absent. 10-12 x 500M, 300M jog recovery. 5K pace on the 500s.
TUESDAY September 12: 3-4 x 2000M, 10K pace, 400M jog recovery.
WEDNESDAY September 20: 3-6 x 1-Mile, 10K pace, 400M jog recovery.
WEDNESDAY September 27: 12-20+ x 400M, 10K pace, 100M jog recovery. Chicago final hard prep.
TUESDAY October 3: 6-10 x 800M, 5K pace, 400M jog recovery (Those doing 10 might want to start early).
WEDNESDAY October 11: No track, no Tuesday option. 1000M repeats "around the block." Pace TBD.
TUESDAY/WEDNESDAY Octover 17/18: Date TBD, based on HS field hockey tournament schedule. 2 x 20:00 at Tempo pace, 2:30 recovery. 2 x 400M @ 5K pace, 200M recovery to finish. Marine Corps final hard prep.
WEDNESDAY October 25: Mile repeats, 10K pace, 400M recovery. Number TBD basded on race preparation. NYC final hard prep.
WEDNESDAY NOVEMBER 1: 1000M repeats, 5K-10K pace. Number and pace determined by race preparation or recovery mode. 400M recovery.
November 8: 10-12 x 400M, 10K-10M pace, 100M jog recovery. Philadelphia Marathoners: Let me know, I'll give you a sterner final hard workout.
November 15: 6 x 800M, 10K pace, 400M jog recovery.
November 22: NO WORKOUT - THANKSGIVING. HAPPY TURKEY TROT!
November 29: 3-4 x 1-Mile, 10k pace, 400M recovery.
December 6: 1 x 20:00 @ Tempo Pace. Finish with 2-4 x 400M, 5K pace, 200M recovery.
December 13: Christmas/Holiday Relays. 2-person teams, alternating 20 laps total. Costumes welcome! Prizes!
December 20: 4 x 1000M, 5K pace, 400M recovery.
December 27: Holiday Grab Bag: Whoever shows up decides the workout! If on your own, choose from anything in our rotation. Happy New Year!
TRACK WORKOUTS SUMMER 2023
Club Members & Guests:
Following are scheduled workouts for Wednesday Night Track through end of August. Please note that Coach Ed will be absent from workouts in July and first week of August.
June 7: CANCELED DUE TO AIR QUALITY WARNINGS.
June 14: Night of Miles. In belated honor of Worldwide Running Day, workout will be 1-Mile time trials, in heats seeded according to projected time. Every effort will be made to make sure we all have a group or pacer to help us along. NOTE: Air quality is predicted to be marginal. Those who would rather do a non-race workout will be given that option: 4-6 x 1000M, 5K pace. 400M recovery.
June 21: 6 x 400M, sub-5K pace, 200M jog recovery. Rest 2-3 minutes. Then, 8 x 200M, faster pace, 200M jog recovery.
June 28: 8 x 600M, 5K pace. 200M jog recovery. Do these in two sets of 4, with a slow 400M jog between sets.
July 5: 6 x 800M, 5K pace. 400M jog recovery.
July 12: 12-20 x 400M, 10K pace, 100M jog recovery. OK to break into sets. Also OK, if heat conditions are severe, to take 200M recovery.
July 19: Infield strides. Sets of 8 (4 down the field, 4 back). Aim for 3 sets, take a full lap around the field between sets.
July 26: NO WORKOUT -- BLUEMONT 5K.
August 2: 8-10 x 500M, 5K pace. 300M jog recovery.
August 9: Same as July 12 -- 400Ms, 10K pace, 100M recovery.
August 16: 3-5 x 1-Mile, 10K pace, 400M recovery.
August 23: Ladder Workout. TBD.
August 30: 6-8 x 800M, 10K pace, 400M jog recovery.
Directions to Track
Track workouts are held on the track at Washington-Liberty (formerly 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-Liberty is a short walk from both the Virginia Square and Ballston Metro stations (Orange/Silver lines).
Track Resources
Upcoming Events
| DCRRC Women's Distance Festival 5K and Run After the Women 5K Sun, Jun 9th, 2024, @8:00am |
| Book Club Sun, Jun 16th, 2024, @4:00pm |
| DCRRC Age Handicapped 4-Miler Thu, Jul 4th, 2024, @8:00am |
| DCRRC Bluemont 5K Wed, Jul 24th, 2024, @7:00pm |
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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. |