SPRING WORKOUTS -- TWO TRACK LOCATIONS
As happens each Spring, we are pre-empted off the Washington-Lee track on a number of evenings due to high school games and meets. Fortunately, the interruptions for March through May, so far, at least, do not look too bad, about half the workouts. And the GOOD news is that, so far, the track at Yorktown HS, just a short driving distance from Washington-Lee, looks to be open on the nights W-L is unavailable.
CAVEAT: The schools schedules are subject to change, and we generally do not receive calendars from the County until after the month has begun. I have based this schedule on the high schools' own posted schedules of games and meets. If stadium scheduling changes, Coach Ed will post updates on this page and the Club's FB page.
FINAL CAVEAT: The posted workouts are for experienced runners. Please do not be intimidated by them if you have less experience. Come out to the track and we will get you started with a workout suitable to your level of experience.
Now, onto the workouts. Location will be noted in bold: W-L or Yorktown).
February 26: W-L: 4 x 2000M @ Tempo Interval Pace (Around 10M race pace). Slow 400M recovery. (Coach Ed will be absent).
March 5: W-L: While there is a soccer scrimmage set for this night, we have in past years been able to use the track during scrimmages. Coach Ed will not be there, so if there is a problem, other leaders in the group will make the call.
Track Workout: 800M repeats at 5K to 10K pace (depending on how much track you have done during the winter). 400M recovery. Six repeats; those doing RnR Marathon on 3/15 can stretch this to Eight repeats for a final strong track workout.
Alternate: Repeats on Custis Trail, 3:00 @ 10K pace alternating with 2:00 recovery jog.
March 12: W-L: 2 x 400M @ 10K pace, 200M recovery. Then, 4-5 x 1000M @ 10K pace. 400M recovery. Drop to 5K pace on final repeat.
March 19: W-L: 3-4 x 1600M @ 8K-10K pace. 400M recovery. Finish with 2 x 400M @ 5K pace, 200M recovery.
March 26: Yorktown: 14-16 x 400M @ 10K pace. 100M recovery.
April 2: Yorktown: 8 x 600M @ 5K pace. 400M recovery.
April 9: W-L: 2 x 400M @ 10K pace. 200M recovery. 4-5 x 1000M @ 5K pace. Slow 400M recovery (use outermost lanes).
April 16: W-L: 10 x 500M @ 5K pace. 300M recovery.
April 23: Yorktown: "DMR" ladders. 1200M - 400M - 800M - 1600M. Recover 400M after each repeat, and 800M after first set. Do two sets, first @ 10K pace (except for 400M @ 5K pace), and second at 5K pace (except for 400M, at slightly faster pace).
April 30: W-L: 2 x 800M @ 10K pace. 400M recovery. 2 x 1600M @ 10K pace. 400M recovery. 2 x 800M @ 5K pace.
May 7: Yorktown: 16 - 20 x 400M @ 10K pace. 100M recovery.
May 14: W-L: 8 x 600M @ 5K pace. Alternate 200M and 400M recovery.
May 21: Update: Wakefield HS: 3 -4 x 1600M @ 10K pace. 400M recovery. 2-3 x 400M @ 5K pace, 200M recovery.
May 28: Update: Wakefield HS: 10 x 500M @ 5K pace. 300M recovery.
See you at the track!
