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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.
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:
- Gather: 6:30pm, Bikeshare station at the corner of N Meade St and 14th St N
- Warmup: 3 miles, Mt. Vernon trail to Roosevelt Island parking lot to Rosslyn
- Repeats: 4 x 800m on the Custis Trail from the Air Force Association/RRCA building to the bridge over I-66
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Upcoming Events
| DCRRC Women's Distance Festival 5K and Run After the Women 5K Sun, Jun 5th, 2022, @8:00am |
| Book Club Sun, Jun 12th, 2022, @4:00pm |
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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. |