This group is intended for club members with several years of racing experience who want to take their running to the next level. Consistency, structure, and avoiding injury will be emphasized. Participation is free and open to those who can reasonably aim for the following times:

  Men Women
10 Mile 1:05 1:10
Half Marathon 1:28 1:35
Marathon 3:05 3:15

Weekly Schedule

Each week will include two workouts and a quality long run. The exact schedule will depend on participants' goal races.

Monday

Meet above the Iwo Jima Memorial at 6:30 or near the Jefferson Memorial for a warmup, tempo run or hill repeats, and cooldown.

Wednesday

Meet at Washington-Lee High School in Arlington at 6:50pm, warmed up and ready for drills, strides, and stretching. We'll participate in the regularly-scheduled club workout (usually or fartlek) at 7:30pm.

Saturday

Meet at North Meade Street Park in Arlington for a long run (pace varies). Start time corresponds with the club Saturday Long Run.

Sign Up

For more information, contact Brian Danza or Dylan Barlett, or sign up for emails below. Weekly updates will be posted on this page.

Spring 2020 schedule. 

This schedule targets the 2010 Boston Marathon and will have a couple of conflicts with club races.

weeks out Date Workout
20 12/2/19 10-15 minutes
19 12/9/19 12-15 minutes
18 12/16/19 15 minutes
17 12/23/19 18 minutes
16 12/30/19 21 minutes
15 1/6/20 4 hills
14 1/13/20 24 minutes
13 1/20/20 26 minutes
12 1/27/20 4-6 hills
11 2/3/20 27 minutes
10 2/10/20 30 minutes
9 2/17/20 33 minutes
8 2/24/20 8 hills
7 3/2/20 36 minutes
6 3/9/20 39 minutes
5 3/16/20 42 minutes
4 3/23/20 10 hills
3 3/30/20 45 minutes
2 4/6/20 30 minutes
1 4/13/20 15 minutes
0 4/20/20 Raceday 
High Performance Training Group

December 9 HPT Tempo Run

Written by Brian Danza

Monday, 09 December 2019 08:17

Good dreary morning, Everyone. 

 
Congrats to Christie and Rodrigo on big PR's at CIM
 
The schedule targeting Boston is posted on the site, and below is a copy of it. The hill workouts are a little off this cycle because of how the first Mondays fall in compared to race day. 
 
With the hills in Boston our monthly hill workouts are more important than they are for the fall cycle. 
 
weeks out Date Workout
20 12/2/19 10-15 minutes
19 12/9/19 12-15 minutes
18 12/16/19 15 minutes
17 12/23/19 18 minutes
16 12/30/19 21 minutes
15 1/6/20 4 hills
14 1/13/20 24 minutes
13 1/20/20 26 minutes
12 1/27/20 4-6 hills
11 2/3/20 27 minutes
10 2/10/20 30 minutes
9 2/17/20 33 minutes
8 2/24/20 8 hills
7 3/2/20 36 minutes
6 3/9/20 39 minutes
5 3/16/20 42 minutes
4 3/23/20 10 hills
3 3/30/20 45 minutes
2 4/6/20 30 minutes
1 4/13/20 15 minutes
0 4/20/20 Raceday 
Tonight we are still doing the shortest version of tempo, we will graduate to Buckeye drive next week. 
 
See you all tonight. 
 
Gathering Points:

Iwo Jima 6:30: Bikeshare station at the corner of N Meade St and 14th St N
Jefferson Memorial 6:55: water fountain near the refreshment kiosk on East Basin Drive
Georgetown post tempo: corner of Virginia Avenue and Rock Creek

If you get dropped by the group:

Keep running or walking toward Georgetown, the group will gather up at Virginia Ave and Rock Creek, and will start backtracking to find stragglers after a few minutes. Please do not stop or head a different direction without telling someone. 

 
High Performance Training Group

Thanksgiving week HPT Tempo run

Written by Brian Danza

Monday, 25 November 2019 10:50

Hey Everyone, 

 
Happy Thanksgiving week, it's time to start enjoying some time off, eggnog, and Turkey, 
 
Congrats to those who ran Philly this weekend and did a great job despite the conditions. 
 
Kyle with a 3:01 and a nice PR
Anna with a 3:06
Dario with a 3:31 
 
For tonight we are doing the same thing as always, a warmup to Jefferson at 6:30, two mile tempo, and cooldown back to Iwo Jima. 
 
See you all tonight. 
 
High Performance Training Group

November 18 HPT Tempo Run

Written by Brian Danza

Monday, 18 November 2019 10:17

Hey Everyone.
Happy Tempo Monday to all. First of all congrats to all of you who ran Richmond
Ian with a Marathon PRJessica and Alan for the half.
I might be missing someone, I am sorry if I did.
The plan for tonight is the standard offseason fare, a three-mile warmup to the Jefferson Memorial, two miles of tempo, and two-mile cooldown back to Iwo Jima.
Looking forward to seeing you all tonight.
B.

 

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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.