Members & Guests,
Despite the incessant rain, the calendar says that summertime and sunshine should be right around the corner. Following are Wednesday Night track workouts through the end of August.
Important Notes: As always, these workouts are suggested ranges for experienced runners. We will always help more novice runners to customize a workout based on their level of experience. This holds true expecially for trainees in the Marathon Training Program -- we will customize a workout to your needs. Finally, workouts may be adjusted in light of weather conditions (extreme heat/humidity).
May 11: Distance Medley Ladders: 1200M - 400M - 800M - 1600M. All at 10K (cruise interval) pace, except for the 400M (5K pace) with a 400M rest between. Take a 2-3 minute break, then repeat the set. Total distance of repeats = 8K.
May 18: 4 - 5 x 1000M @ 5K pace. Slow 400M recovery (use far outside lanes). (Club Race: DCRRC 1-Hour Track run on Tuesday May 17).
May 25: 12 - 16 x 400M @ 10K pace. 100M jog interval.
June 1: 4 x 5:00 @ 5K pace. 5:00 recovery.
June 8: 6- 8 x 800M @ 5K pace. 400M jog interval.
June 15: Ladder: 400M - 600M - 800M - 1000M - 800M - 600M - 400M. All at 5K pace. 400M recovery after each repeat except for after the first 400M, which is a 200M recovery. (Club Race: Women's Distance Festival, Tuesday June 14).
June 22: 12 - 18 x 400M @ 10K pace. 100M jog interval. (Club Race: Hugh Jascourt 4-Miler, Tuesday June 21).
June 29: 8- 10 x 500M @ 5K pace. 300M jog interval.
July 6: 8 x 600M @ 5K pace. Alternate 200M/400M recovery jogs. (Club Race: 4-Mile Age-Handicap, Monday July 4).
July 13: 6 x 800M @ 5K pace. 400M recovery. (Club Race: Bastille Day 4-Miler, Thursday July 14).
July 20: NO WORKOUT: BLUEMONT 5K.
July 27: 4 - 5 x 1600M @ 10K pace. 400 recovery. Finish with 2 x 400M @ 5K pace.
August 3: 12 - 20 x 400M @ 10K pace. 100M jog interval. (Club Race: Steve Thompson/Burke Lake, Thuesdya August 2).
August 10: 6 - 8 X 800M, 5K pace. 400M recovery.
August 17: 4 x 5:00 @ 5K pace. 5:00 recovery.
August 24: 3 -4 x 1600M @ 10K pace. 400M recovery.
August 31: 5 x 1000M @ 5K pace. Slow 400M recovery (use far outside lane)
