6 x 800m in 5k pace, 400m jogs

Fellow Endorphin Junkies

The weather tomorrow morning will be a warmer with temps in the low 60s and higher humidity at 85%, with little wind, but there's a chance overnight rain will continue, so dress accordingly and still bring water to hydrate – we will be sweating even in the rain! We will start warmups around 5:40, with speed intervals starting at 6 AM in Greenbriar Park, around the corner from Yorktown High School.

Just a quick reminder that due to expected high temps Saturday morning SLR will be starting 2 hours early at 6 AM! BTW – Please send me your Race Results and in addition to the Coach Rich Travel news (please see below) I will slip in some results from races to!

May 19th, 2022 - 6 x 800m in 5k with 400m jog recovery in between

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

This is another speed workout guaranteed to build both strength and stamina for your 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 on these, we expect this series to be a progression – starting closer to 8k pace, so take the first two easier, then kick it up a notch by moving to 5k Pace – say 3 to 6 seconds faster per interval than the first two, and if you have something in the tank, pick it up on the last couple of intervals.

In travel news from Coach Rich ...

Day 1 - And so it begins ... England 2022 which we started planning for in June of 2019. Third time is a charm. Starting In Bath we did the thing that made most sense after traveling all night and not sleeping, spent 2 hours enjoying the Roman Baths. No cameras allowed so you will have to believe me about how nice it was in the rooftop baths on a gorgeous day. After some general touring around we ended the day with a walk in Royal Victoria Park after a light rain and you can see our reward!

Day 2 - Stonehenge has been on my bucket list my entire adult life. It was great! Then on to Avebury Stone Circles, Lacock and The Cotswolds, and finishing in Castle Combe. The horse was a beauty and fell in love with my beauty. Harry Potter and Dr. Doolittle's houses were fun to see. A nice pub dinner tonight which will be the first of many in the coming month.


Coach Big Guy will be at Yorktown in the AM, Coach Rich will be somewhere in England!


Upcoming Events

DCRRC Age Handicapped 4-Miler
Mon, Jul 4th, 2022, @8:00am
DCRRC Bastille Day 4-Miler
Thu, Jul 14th, 2022, @7:00pm
DCRRC Bluemont 5K
Wed, Jul 20th, 2022, @7:00pm
DCRRC Steve Thompson 8K
Tue, Aug 2nd, 2022, @6:45pm
DCRRC Paul Thurston 4.5 Miler
Tue, Aug 16th, 2022, @6:45pm
DCRRC 3+mile Cross Country Race, Kids' Races and Club Picnic
Sat, Aug 20th, 2022, @4:00pm
 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.