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 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.

Summer 2017 schedule. 

This schedule targets Marine Corps Marathon and will have a couple of conflicts with club races. 

weeks out Date Workout
20 6/5/17 4 hills
19 6/12/17 10-15 minutes
18 6/19/17 12-15 minutes
17 6/26/17 15 minutes
16 7/3/17 4-6 hills
15 7/10/17 18 minutes
14 7/17/17 21 minutes
13 7/24/17 24 minutes
12 7/31/17 27 minutes
11 8/7/17 6 hills
10 8/14/17 30 minutes
9 8/21/17 33 minutes
8 8/28/17 36 minutes
7 9/4/17 8 hills
6 9/11/17 39 minutes
5 9/18/17 42 minutes
4 9/25/17 45 minutes
3 10/2/17 10 hills
2 10/9/17 30 minutes
1 10/16/17 15 minutes
0 10/22/17 Raceday 

 

 

2017 High Performance Training Group

September 18 HPT tempo run

Written by Brian Danza

Monday, 18 September 2017 09:38

It's September, but don't worry, it still feels like August so tempo runs are going to be just as pleasant as summer, except longer. 
 
We are up to 42 minutes worth of tempo today, which means that we will be going all the way around Hains Point counter clockwise, and all the way back up to Georgetown. 
 
 
2017 High Performance Training Group

September 11 HPT Tempo Run

Written by Brian Danza

Monday, 11 September 2017 09:25

Hey Everyone, it's Monday, tempo Monday!
 
But before we get to that, congrats to everyone who ran early fall marathons this weekend. 
 
Christie who got second overall at the Via Marathon
Rodrigo with a PR 
Kyle who also ran VIA
Alison and Dan Smith who together crushed Erie. 
 
Tonight's tempo consists of 39 minutes worth of tempo, which will take us all the way around Hains Point counterclockwise, and back up to Georgetown. 
 
2017 High Performance Training Group

September 4 HPT Hill Workout

Written by Brian Danza

Monday, 04 September 2017 09:07

Yep, you read the subject line correctly, today is hill day! 
 
Since it's September, and we are getting close to our fall races, we should probably start doing a little more volume. That means a total of 1,2,3,4,5,6,7,8 hill repeats! This is a pretty long workout, which means that bringing a water bottle to the hill portion would not be a bad idea.
 
alt 
 
See ya there!
 

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DCRRC National Capital 20 Miler and 5 Miler
Sun, Sep 24th, 2017, @7:00am
KOSCIUSZKO FREEDOM RUN 5K/10K and Kids Run
Sat, Oct 14th, 2017, @9:00am
Kinhaven 5K, 1K Fun Run, and Toddler Dash
Sun, Oct 15th, 2017, @9:00am
2017 Costume Caper 5K
Sat, Oct 28th, 2017, @8:30am
Board of Directors Meeting
Thu, Nov 9th, 2017, @7:00pm
2017 Gar Williams Half Marathon
Sun, Dec 17th, 2017, @9:00am
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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.