Wednesday Night Track Workouts for July & August

Written by Edward Grant

Tuesday, 07 July 2015 22:02

Members and Guests: 

Following are the remaining workouts for July and August 2015.  Reminder that workouts start at 7:30 pm through the end of August, and will contnue to take place at the Greenbrier Park track (Yorktown H.S.), located at 5201 28th St. North, Arlington, 22207. 

 

July 8:  6 - 8 x 600M @5K pace.  400M jog recovery.  Finish with 2 x 200M (200M recovery) at slightly faster than 5K pace.  

July 15: 12 - 16 x 400M @ 10K pace.  100M jog recovery.  (Those who raced on July 14th can do fewer repeats, slower pace).  

July 22:  NO WORKOUT -- DCRRC BLUEMONT 5K RACE.  

July 29: Ladders: 800M - 600M - 400M - 200M, each at 5K pace.  400M recovery.  Repeat.  

August 5: (Weather permitting):   3 - 4 x 1600M @ 10K pace.  400M jog recovery.  If weather is too hot/humid, will do some variation of 400M or 500M repeats.  

August 12:  Ladders: 800M - 400M - 200M - 1000M (800 and 1000 @ 10K pace; 400 and 200 @ 5K pace).  Recovery 3-5 minutes and repeat.  

August 19: 2 x 12:00 tempo run.  2:00 recovery.  

August 26:  12 - 16 (or more) x 400M @ 10K pace.  100M 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.