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

August 13 HPT tempo run

Written by Brian Danza

Monday, 13 August 2018 09:43

Happy Monday everyone! 
 
I really don't have much to say about this tempo day, except for its 27 minutes long, and we are going all the way around Hains Point. 
 
Looking forward to seeing everyone tonight. 
 
P.S. Reply all if you want to get tacos post run.
 
High Performance Training Group

August 6 HPT Hill Workout

Written by Brian Danza

Monday, 06 August 2018 10:58

What's up, everyone? 
 
It's the first Monday of the month, which obviously means that it's hill workout night! The plan for this evening calls for 6 hill repeats. 
 
It's going to be a warm and long workout, so make sure you bring some fluids. 
 
See ya tonight. 
 
High Performance Training Group

July 30 HPT Tempo Run

Written by Brian Danza

Monday, 30 July 2018 08:59

Hey everyone, happy Monday! 
I don't have much to report on today, but get excited about two things. 
1. Today we get to go all the way around Hains Point. 
2. Next week we get to do hills.
 
So we have that going for us, which is nice. 
https://www.youtube.com/watch?v=pBWcRqPesws
 
Tonight's plan calls for 24 minutes worth of tempo. We will start the tempo at the east gate by the golf course, run all the way around the point and as usual, end at the intersection of VA and Rock Creek. 
 
See ya tonight. 
 
B.
 

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 DCRRlogotypeRRCA member

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.