Track Workouts for November 2014 - February 2015

Members & Guests:  

Our Wednesday Night Track Workouts will continue during the winter months at Washington-Lee HS, with warm-ups starting at 7:00 PM and thr workoput proper at 7:15 PM.  

The focus during these months will be tempo-pace (10M to 13.1M race pace) and cruise interval (8K-10K pace).  Don't worry if you are already doing another "tempo run" during the week.  These track workouts are likely to be at a faster pace, and we willl throw in some speed, especially at the end of workouts, to provide some variety.  

November will be a "light load" month.  We will transition to heavier workouts in December.  Remember the Club's Snowball Series races as a prime way to prepare for Spring races, up to and including the marathon. 

Those in the Spring Marathon Training Program should attempt these workouts as written, but may adjust for pace and number of repetitions.  Coach Ed will be there most weeks to provide specific guidance.  Those in the Half-Marathon Training Program will receive special guidance and workouts after the program begins in 

INCLEMENT WEATHER: Check website for any updates regarding inclement weather.  Coach Ed will adjust workouts in the event of severe cold/wind.  

November: 

11/5:   6 x 800M @ Cruise Interval (10K) pace.  400M recovery.  Finish with 2 x 400M at 5K pace. NOTE: 

11/12:  3 x 1600M @ Cruise Interval pace.  400M recovery.  Finish with 2 x 400M at 5K pace. 

11/19:  20-minute Tempo Pace run.  Finish with 3 x 300M.  Walk 100M recovery.

11/26:  NO WORKOUT.  If you are not doing a Turkey Trot race here or in your hometown (which is highly recommended), repeat workout from 11/13.  

HappyThanksgiving!  

December: 

12/3:   3 x 2000M @ Tempo Interval Pace (<10M).  Slow 400M recovery.  Finish with 2 x 400M @ 5K pace. 

12/10:  12 x 400M @ Cruise Interval Pace (10K).  100M jog recovery. 

12/17:  Christmas Relays.  Two-person teams, alternating a total of 20 laps (8K).  December HappyHour to follow at Carpool on Fairfax Drive. 

12/24: Merry Christmas.  No Workout.  Try to repeat workout from 12/11, or other workout of your choice. 

12/31:  Happy New Year!  Repeat a workout of your choice from above.  OR race the DCRRC New Years 5K on Thursday 1/1. 

 

January:

1/7:    14 - 16 x 400M @ Cruise Interval (10K) pace. 

1/14:  2 x 15:00 Tempo Pace run.  2:30 recovery and return to start.  Finish with 2 x 400M

1/21:  4 x 1600M @ Cruise Interval (10K) pace.  

1/28:  6-8 x 800M @ 5K pace.  400M recovery. 

February:

2/4:    Ladder: 800M - 1000M - 1200M - 1000M - 800M.  All @ 10K pace except final 800M @ 5K pace. 400M recovery after each.  

2/11:  16 - 18 x 400M @ 10K pace.  

2/18:  4 x 5:00 @ 5K pace.  5:00 recovery.  

2/25:  4 x 2000M @ Tempo Interval Pace, Reducing to 10K pace on final one.  400M 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).

 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.