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 

Wednesday Track - 8 to 10 x 600m in 10k, 400m jogs

Wednesday Night Hawks

Tonight, the weather will be a bit warm at nearly 82 degrees (!), not too much wind, and just a little humidity. W&L track is still officially closed, but Yorktown is available, as are some of the Fairfax County High Schools. While there will NOT be an organized workout, a number of people will be running. Even though it will be nice, still bring some water to keep hydrated.

May 19, 2021 - 8 to 10 x 600m in 10k pace - with 400m jog recovery in between

• Fastest Runners: 6:00 to 6:30 Pace, 9 to 10 Intervals
• Fast Runners: 6:30 to 7:00 Pace, 8 – 9 Intervals
• Intermediate Runners: 7:00 to 7:45 Pace, 8 – 9 Intervals
• Regular Runners/MTP Trainees: 7:45 to 10:00 Pace, 8 Intervals

This is another speed workout guaranteed to build both strength and stamina for your spring 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. I would ease into these by running the first couple in 10m pace, but also feel free to crush the last couple in 5k pace if you are still feeling frisky.

Coach Big Guy

 

Mar 9 HPT Tempo Run

Good morning everyone, I hope you are looking forward to running at least portion of the tempo run in daylight this evening.
The plan calls for 39 minutes worth of tempo tonight which will be the most minutes people targeting Cherry Blossom should do, and almost peak for those of you running Boston.
That's really it, see you all tonight.
B.

 

March 2 HPT hill workout

Congratulations again to last night's award winners Bobby (Outstanding Male Runner) and Steve (Most Improved Male). Tonight we return to the Custis Trail for 8 hills.

Gathering points:

 

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Upcoming Events

Book Club
Sun, Jun 13th, 2021, @4:00pm
DCRRC Hugh Jascourt 4-Miler
Sun, Jun 20th, 2021, @7:00pm
Happy Hour
Thu, Jun 24th, 2021, @6:30pm
2021 Fall 10M & Half-Marathon Training
Sun, Jul 4th, 2021, @12:00am
2021 Fall Marathon Training
Sun, Jul 4th, 2021, @12:00am
DCRRC Age Handicapped 4-Miler
Sun, Jul 4th, 2021, @8:00am
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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.