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 2018 schedule. 

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

Week Date Workout
1 6/25/2018 12 mins
2 7/2/2018 4 Hills
3 7/9/2018 15 mins
4 7/16/2018 18 mins
5 7/23/2018 21 mins
6 7/30/2018 24 mins
7 8/6/2018 6 hills
8 8/13/2018 27 mins
9 8/20/2018 30 mins
10 8/27/2018 33 mins
11 9/3/2018 8 hills
12 9/10/2018 36 mins
13 9/17/2018 39 mins
14 9/24/2018 42 mins
15 10/1/2018 10 hills
16 10/8/2018 45 mins
17 10/15/2018 30 mins
18 10/22/2018 15 mins
19 10/29/2018 raceday
High Performance Training Group

July 16 HPT tempo run

Written by Brian Danza

Monday, 16 July 2018 09:01

Seems as though the summer has returned after a week-long reprieve. But not to worry, the tempo is still fairly short, and we may find some water fountains that actually work. Does anyone know the status of construction on the canal at lock 3 (30th street)?
 
Today we are supposed to do 18 minutes worth of tempo, which means that starting next week we get to go all the way around Hains Point instead of running the buckeye cutoff. 
 
I propose either Cava or Tacos for post run food, but leave up to the group to decide. 
 
High Performance Training Group

July 9 HPT Tempo run

Written by Brian Danza

Monday, 09 July 2018 07:39

Welcome to week 3 of the 2018 summer training cycle. 
 
The plan for today calls for 15 minutes worth of tempo, which means we get to start running the Buckeye street cutoff on Hains Point. 
 
Dewpoints and relative humidity are going to really low this evening, so it should be an exceptionally nice summer evening to run tempo. 
 
See you tonight. 
 
High Performance Training Group

July 2 HPT Hill workout

Written by Brian Danza

Monday, 02 July 2018 07:50

Hey everyone, it's July and today is the first Monday of the month, which means we get to do hills. 
 
Tonight's plan calls for 4 hill repeats, which considering the July heat should be just enough to put us all in a state of delirium. That said, you should probably bring a water bottle with some sort of electrolyte solution in it. 
 
See ya tonight... can't wait.

B.
 
Gathering Points:
Repeats: 8 x Custis Trail from the Air Force Association/RRCA building to the bridge over I-66 (800m)
 

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DCRRC Bluemont 5K
Wed, Jul 18th, 2018, @7:00pm
DC Road Runners Track Championship
Sat, Jul 21st, 2018, @5:00pm
DCRRC Steve Thompson 8K
Tue, Aug 7th, 2018, @6:45pm
DCRRC Larry Noel 15K Race and 3K Fun Run
Sun, Sep 2nd, 2018, @5:00pm
DCRRC National Capital 20 Miler and 5 Miler
Sun, Sep 30th, 2018, @7:00am
Kinhaven 5K, 1K Fun Run, and Toddler Dash
Sun, Oct 14th, 2018, @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.