Track Workouts September - December 2015

Written by Edward Grant

Tuesday, 01 September 2015 16:04

Members & Guests: 

TRACK WORKOUTS WILL NOW MOVE BACK TO THE WASHINGTON-LEE HIGH SCHOOL TRACK.  ALSO, WORKOUTS WILL NOW START AT 7:15 PM.  

It may not feel like it this week, but we have officially crossed the threshold into Meteorological Autumn, and the time to get ready for fall workouts.  The good news this season, if it holds, is that there are NO dates currently on the Washington-Lee sports calendar that will force us off the track and onto the Custis Trail.  The focus as always in the fall will be on preparatory workouts for the 10M-Marathon race distances.  

Given the number of different marathons that members of the group will be doing, it's not possible to set out a general schedule that works for everyone.  Please see Coach Ed if you have questions as your race approaches, and the workout will be modified/customized for you.  

NOTE: If you are using (as highly recommended) the McMillan Running Calculator to determine your training paces, 5K pace = "Interval Pace" on McMillan, 10K pace = "Cruise Interval Pace," and 10M pace  = "Tempo Interval" or "Tempo Run" (the latter as the intervals get longer). 

Sept. 2:  Deferring to the predicted conditions, we will do 8 x 500M, with 300M recovery.  

Sept. 9:  6 - 8 x 400M, 5K pace.  400M recovery. 

Sept. 16:  3 - 4 x 1600M, 10K pace.  400M recovery. 

Sept. 23:  2 x 15:00 Tempo Run (10M pace).  2:30 recovery.  

Sept. 30:  4 x 5:00 @ 5K pace.  5:00 recovery.  LAST HARD WORKOUT FOR CHICAGO. 

Oct. 7:  16 - 20 x 400M @ 10K pace.  100M recovery.

Oct. 14:  2 x 20:00 Tempo Run (10M pace)  3:00 recovery. LAST HARD WORKOUT FOR MCM.  

Oct. 21:  4-5 x 1600M @ 10K pace.  400M recovery. (2-3 x 1600M @ Marathon Pace for MCMers).  LAST HARD WORKOUT FOR NYC. 

Oct. 28: 8 - 10 x 800M @ 5K-10K pace.  400M recovery.  (This workout can take a while.  OK to start a bit early if you like). 

Nov. 4:  12 - 20 X 400M @ 10K pace.  100M recovery.  LAST HARD WORKOUT FOR RICHMOND. 

Nov. 11:  4 -5 x 1000M @ 5K pace.  Slow 400M recovery.  LAST HARD WORKOUT FOR PHILADELPHIA

Nov. 18:  3 x 1600M @ Tempo Pace.  200M recovery.  

Nov. 25:  NO WORKOUT

Dec. 2:  Ladders:  800M - 600M - 400M - 200M.  5K-10K pace.  400M recovery after each, 2 sets.  

Dec. 9:  3 x 2000M @ 10K-10M pace. 400M recovery. 

Dec. 16: Christmas/Hannukah Relays.  Two-person teams, alternating 10 x 400 each. 

Dec. 23: 12 x 400M @ 10K pace.  100M recovery. 

Dec. 30: NO WORKOUT

 

 

 

  

 

 

 

 

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.