November-December Track Workouts

Written by Edward Grant

Tuesday, 06 November 2012 21:40

Friends -- 

We should have the track available to us through the end of February.  We will focus in the next two months on 10K - Tempo pace workouts, with short rest intervals. Watch your pace! 

November 7:  12 x 400M @ 10K pace.  100M jog rest. 

November 14:  6-8 x 800M @ Tempo Interval Pace.  200M jog rest.  (OK to split in two sets with longer break.) 

November 21:  NO WORKOUT

November 28:  3 - 4 x 1600M @ 10K - T/I Pace. 400M jog recovery. 

December 5:  2 x 12:00 Tempo Run.  2:00 recovery. 

December 12:  Hannukah Ladder Workout.  TBD. 

December 19:  Christmas Relays.  Two person teams.  

December 26: NO WORKOUT

January 2: 12 - 14 x 400M @ 10K pace.  100M jog recovery.  

See you at the track! 

 

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).

 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.