Wednesday Track Workouts - June 2014

Members & Guests:  

We are now officially back at Washington-Lee HS for the summer months!  Please join us as our schedule and the temperature heats up!   

NOTE: Due to the success of last year's experiment, we will shift the start time for our workouts, starting June 11, to 7:30 PM.  This will allow other groups that start earlier to complete their workouts, relieving congestion for us, and also give us a slight temperature break as the sun sets and shadows cross the track.  

Worouts posted here for June only.  

June 4:  7:15 start.  Ladder Sets: (1) 4 x 400M with 200M recovery.  (2) 2 x 800M with 400M recovery.  (3) 4 x 400M with 200M recovery.  All repeats at 5K pace or faster.  Take a brief hydration break after each set.  

June 11: 7:30 start.  10 x 400M.  200M recovery.  Pace should be faster than 5K.  

June 18: 7:30 start.  Ladder sets:  

800M (400M jog), 400M (200M jog), 200M (30 seconds in-place rest), 1000M.  Jog 3-4 minutes, then repeat. 

Pace:  800M and 400M at 5K pace.  200M "at speed".  1000M at 10K pace.  

June 25:  Weather Permitting:  4 x 5:00 @ 5K pace.  5:00 recovery.  (If conditions are too warm/humid, will switch back to 800M repeats at 5K pace).

 

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.