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Thursday Morning Track
Identical to Wednesday night track workouts. This is simply an alternative to those that cannot make Wednesday night or prefer morning running. The workouts each week are designed by Coach Ed who leads the Wednesday night group and can be found on the Wednesday night track workouts.
Group leaders for this workout are Coach Stephen "Big Guy" Easley and Coach Rich Mendelowitz. Both are USATF and RRCA certified coaches. Thursday morning Track Workouts are held at the Yorktown High School track. The Address is 5201 N. 28th Street in Arlington, and the track is around the corner from the school on N. Greenbrier in the Football Stadium. The workout starts promptly at 6:00 AM. Most people arrive to do an easy warm-up together starting around 5:40 and then all do an easy one mile cool-down together after the workout.
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Questions can be emailed to Coach Big Guy or Coach Rich.
4 to 6 x 1000m in 5k, easy 400m jogs
Fellow Endorphin Junkies -
The weather tomorrow will be cooler, with Temps in the upper-60s but high humidity at 91%, with some wind at 5 MPH, and cooling gusts up to 13 MPH, but still remember to bring fluids because you need them whenever you run – tomorrow after every other interval! Accordingly, the Thursday Morning DCRRC Track Practice in Arlington at Yorktown track in Greenbriar stadium at 6:00 AM sharp, with announcements before 6 - so please get there early to warm up – say by 5:40 AM. Workout as follows:
August 7, 2025 – 4 to 6 x 1000m beginning at 5K ("Interval") Pace, w/400m SLOW easy jogs in between out in Lane 6 to allow recovery.
NOTE: I expect to see your heart rates in the high 80% of Maximum range, but if your rates are higher, you need to slow down!
Stallions: 5:15 to 6:30 Pace, 6 intervals
Wolf Pack: 6:30 to 7:30 Pace, 5 to 6 intervals
Gazelles: 7:15 to 8:15 Pace, 5 intervals
Coyotes/MTP Trainees: 8:15 to 10:30 Pace, 4 to 5 intervals
This week's main workout is a good speed workout, but given the distance, also an endurance workout. You want to run the first in 8k to 10k pace, then maybe speed up to 5k pace. For most of this is a 5k race, so take advantage of the rest intervals in the outside lanes. As with some of our previous workouts, the trick tomorrow is to start at a bit slower on the first interval and to get faster each lap or interval as you finish strong – "Last Set, Best Set!" Focus on form, eyes front, knees higher, arms at side lifting the knees, hands relaxed, on toes. Again - this is a 5k distance race or more for us (albeit with approximately 4 to 5 x 400m jogs added!), so take it easy on the recovery jog/walk/water legs of 400m.
In Coach Big Guy Club News –
Just a couple of results reported – please email me with your results so the Krewe can lift you up! In Dewey Beach our own Coach Rich ran a nice 5k in the "Run for the Paws" in 26:37. The Admiral – Paul Ryan – not only did a great job as Race Director for the Club's "Meet of Miles" on Sunday, but also ran a 26:20 at the Anacostia Park Run
The next Bunion Derby Race is the Blumont 5k next Wednesday night August 13th at 6 PM– more details on the Club Website:dcroadrunners.org.
Happy running!
Coach Big Guy will be at Yorktown Thursday morning!
12 to 16 x 400m in 10k pace, 100m jogs
Fellow Endorphin Junkies:
The weather tomorrow morning will be warmer, with temps in the high 70s and lower but still high humidity at 84%, and a good chance of some rain. We will meet at Yorktown HS track, around the corner from the school on Greenbriar street (the track is technically in Greenbriar Park) – warm up at about 5:40 am, before the 6 AM start time for instructions. Workout as follows:
July 31, 2025 - 12 to 16 x 400m at 10K ("Cruise interval") Pace w/100m easy jogs in between
Water breaks are important ALL year round, especially when it very hot and humid like tomorrow, so remember to hydrate before, during and after your runs – tomorrow after each interval!
NOTE: I expect to see your heart rates in the low to mid 80% of Maximum range, but if your rates are higher, you need to slow down!
Stallions: 5:30 to 6:30 Pace, 14 to 16 Intervals
Wolf Pack: 6:15 to 6:45 Pace, 12 to 14 Intervals
Gazelles: 6:30 to 7:15 Pace, 12 to 14 Intervals
Coyotes/MTP Trainees: 7:00 to 9:30 Pace, 12 Intervals
As Head Coach Ed always says, the focus here is on 10K pace – actual 10k pace, not what you WISH your 10k pace was or should be. The first couple of 400s should feel downright easy. Keep close tabs on your time for each 400 and for each recovery 100. If you find yourself slowing down appreciably, either stop the workout, or at least adjust your pace so that you can finish at least 12 repeats. If you need to, slow down your jogs until you can maintain a good, steady, similar time for the 100m jog intervals, and you will find these are much more helpful to your training. You should also focus on your form – get up on your toes and Lift your knees! Finally – you could speed up in the second half of the workout to 8k pace if you are feeling frisky! If you are racing the "Meet of Miles" on Sunday don't do more than 10 to 12 intervals and keep them at 10k pace until the last one – do that one at your Mile race pace.
In club news from Coach Big Guy ...
SO, nobody told me there was NO Bastille Day race, so I am wiping two weeks of egg off my face. If you are racing elsewhere let me know your results!
The next Club Race is the "Meet of Miles/Family Night at the Track" – where we get together with our speedy sister Club, the Potomac Valley Track Club – right at the TMBC Homebase – the Yorktown Track Sunday, August 3, 2025 at 4:30 pm – sign-ups and details are on the DCRRC Homepage at dcroadrunners.org.
Coach Big Guy will be at practice tomorrow!
Upcoming Events
| Bluemont 5K Wed, Aug 13th, 2025, @6:00pm |
| DCRRC 3+mile Cross Country Race, Kids' Races and Club Picnic Sat, Aug 23rd, 2025, @4:30pm |
| DCRRC Steve Thompson 8K Sun, Sep 14th, 2025, @8:00am |
| Book Club Sun, Sep 28th, 2025, @4:00pm |
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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. |