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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.
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!
2x 800m + 8 to 10 x 300m FAST
Fellow Endorphin Junkies:
I hope you have been enjoying the weather this week as much as me – and the weather tomorrow morning will be cooler, with temps in the high 60s but high humidity at 96% - still great July weather! 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 24, 2025 – 2 x 800 in 10k to 10m pace to warm up with 400m jog in between, then 8 to 10 x 300m at 3K Pace and Faster, w/100m WALKS (YES, walks) in between
Water breaks are important ALL year round, even when it is cooler but 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 High 80% of Maximum range, but if your rates are higher, you need to slow down!
Stallions: 6:00 to 6:30 Pace 800s, 300m Intervals 5:00 to 5:30 Pace
Wolf Pack: 6:30 to 7:30 Pace 800s, 300m Intervals 5:30 to 6:30 Pace
Gazelles: 7:30 to 8:30 Pace 800s, 300m Intervals 6:30 to 7:30 Pace
Coyotes/MTP Trainees: 8:30 to 10:00 Pace 800s, 300m Intervals 7:30 to 8:30 Pace
This week's workout is a tough speed workout – we use the 800s for a little base and to warm up the legs, then really go all out on the 300s. These 300s will be a challenge because they really do require a different running form. Focus hard on lifting your knees higher than normal, always on your toes, and your Cadence should be much quicker than usual on Thursdays, and much, much quicker than SLR. My Tuesday Speed group often does 300s and you be surprised how tough they will be. YOU TRULY need to walk that 100m to get your heart rate down. Since you will be going all-out, be especially focused on good form - up on your toes, knees lifting, core sill, slight lean, eyes forward, and perhaps most importantly, hands at your side to help smoothly lift your knees - no crossing over or chicken wings. Also, no fists (imagine Pringles or an egg in your hand and you don't want to crush them)!
In club news from Coach Big Guy ...
The Club has not posted Bastille Day results yet, so it was not my laptop at fault last week – if you ran the race, please let me know how you did so I can post them – or any other race – you can send them to me at bigguy at dcroadrunners dot org.
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
| Monday Chill Runs Mon, Sep 8th, 2025, @6:30pm |
| DCRRC Steve Thompson 8K Sun, Sep 14th, 2025, @8:00am |
| Kensington 8K Sat, Sep 20th, 2025, @7:45am |
| Book Club Sun, Sep 28th, 2025, @4:00pm |
| National Capital 20 and 5 Miler Sun, Oct 5th, 2025, @7:00am |
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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. |