DC Road Runners - Enter your slogan here

8 to 10 x 600m in 5k, 200m jogs

Fellow Endorphin Junkies -

We will be at the Yorktown track tomorrow, in Greenbriar Park around the corner from the school entrance, so meet us for warm up around 5:40 AM for a 6 AM sharp start. Tomorrow's weather will be pretty incredible, cool with Temps in the Upper-40s, very low humidity at 46% (!!!), a bit of breeze at 8 mph, and no chance of rain – about as perfect a day to run as you could ask for in May in DC, but remember to hydrate despite the mild temps!

May 18, 2023 – 8 to 10 x 600m in 10k with 200m slow jog recovery in between each interval

• Stallions: 5:30 to 6:45 Pace, 10 intervals
• Wolf Pack: 6:30 to 7:15 Pace, 9 to 10 intervals
• Gazelles: 7:00 to 8:00 Pace, 8 to 9 intervals
• Coyotes/MTP Trainees: 8:00 to 10:00 Pace, 8 intervals

This is another speed/endurance workout guaranteed to build both strength and stamina for your spring/summer races. These are tougher than they look, so try to finish strong - push that last 100, and make sure you focus on your running form so you run efficiently, effectively, and injury-free. Up on your toes, knees lifting higher, Arms at your sides, not crossing over. Even though I am calling for 5k pace, we expect this series to be a progression – start slower, so take the first two easier – say 8k pace, then kick it up a notch by moving to 5k Pace – say 3 to 6 seconds faster per interval than the first two. If you are feeling frisky, finish the last two in 3k pace.

In club news from Coach Rich:

Greetings Thursday Morning Track Fans. Hope everyone is doing well and enjoying this great Spring running weather. No races to report on that I could find from last weekend.

The Bunion Derby kicks off with the Women's Distance Festival and the Run After the Women's 5K on Sunday morning June 4. To register to run or volunteer and see the complete lineup of Bunion Derby races go to www.dcroadrunners.org.

Happy running!

Coach Big Guy will see you at the Yorktown Track in the Morning!

2 x 20:00 Quicker Tempo Runs, 3:o0 walk back and rest between

Fellow Endorphin Junkies -

The weather tomorrow morning will be TERRIFIC for May, with temps in the upper 40s, higher humidity at 97%, and little wind at 5 MPH, so a very spring-like day. Despite the cool weather, you should still bring plenty of fluids.

May 11, 2023 – 2 x 20:00 minute Tempo Runs (Starting at Half-Marathon pace increasing to 10m Pace), with 3:00 walk back to start plus water and standing rest combo.

Water breaks are important ALL year round, especially when it hot 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 Mid 80% of Maximum range, and if your rates are higher, you need to slow down!

Stallions: 6:15 to 7:00 Pace

Wolf Pack: 7:00 to 7:30 Pace

Gazelles: 7:30 to 8:30 Pace

Coyotes/MTP Trainees: 8:30 to 10:45 Pace

This week's workout is a nice break from the more intensive speed work and racing we have been doing. Tempo Pace has always been a mystery to Coach Big Guy, but you can check the McMillan calculator, or just try to be somewhere between 10m and 13.1m race pace and you should be good. Take it easier on the first interval, accelerating slowly up to 13.1 pace towards 10-mile pace. At the Break, walk back to the start, get some water, and then we will start the second 20:00-minute interval where I want you accelerate more quickly and steadily to 10m pace, with perhaps a couple of final laps at 10k pace. Both of these Tempo intervals are great opportunities to learn to make moves in longer races where you accelerate to catch and pass runners who are running a steady pace if you add some quicker pace in the middle or end of these runs.

Here is the Coach Rich Club News this week:

Greetings Thursday morning track fans. Here's the weekend report ...

Congrats to Anna Staats and Jack Phillips at the Frederick Half Marathon. Anna ran a time of 1:24:14 good for 2nd OAF. Jack ran 1:27:13

Miguel Cuya added the state of Ohio to his marathon resume. He ran the Flying Pig Marathon in CIncinnati in a time of 5:06. Way to go Miguel!

The Bunion Derby kicks off with the Women's Distance Festival and the Run After the Women's 5K on Sunday morning June 4. To register to run or volunteer and see the complete lineup of Bunion Derby races go to

Happy running!

Coach Big Guy will be at Yorktown in the morning!