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.

Summer / Fall 2019 schedule. 

This schedule targets the 2019 Marine Corps Marathon and will have a couple of conflicts with club races.

weeks out Date Workout
20 6/10/19 10-15 minutes
19 6/17/19 12-15 minutes
18 6/24/19 15 minutes
17 7/1/19 4 hills
16 7/8/19 18 minutes
15 7/15/19 21 minutes
14 7/22/19 4-6 hills
13 7/29/19 24 minutes
12 8/5/19 26 minutes
11 8/12/19 27 minutes
10 8/19/19 30 minutes
9 8/26/19 33 minutes
8 9/2/19 8 hills
7 9/9/19 36 minutes
6 9/16/19 39 minutes
5 9/23/19 42 minutes
4 9/30/19 10 hills
3 10/7/19 45 minutes
2 10/14/19 30 minutes
1 10/21/19 15 minutes
0 10/27/19 Raceday 
High Performance Training Group

August 19 HPT Tempo Run

Written by Brian Danza

Monday, 19 August 2019 09:05

Welcome to Monday, everyone! after a decidedly steamy weekend, looks like we are going to have a steamy week too.
 
That said with a few working water fountains, and more importantly, water hoses with real water pressure, we should be able to get through this tempo run. 
 
We are up to 30 minutes worth of tempo for tonight, which means that we will begin the tempo portion of the run at the 14th street bridge overpass, run all the way Hains Point clockwise, and gather back up at the corner of VA ave and Rock Creek Parkway. Like last week, people who finish first should make their way to Thompson's boathouse water hose and wait for the rest of us there. 
 
Oh, yeah, also.... How about tacos? If you want to get tacos let the rest of us know. 
 
High Performance Training Group

August 12 HPT Tempo Run

Written by Brian Danza

Monday, 12 August 2019 10:00

Monday, Monday, Monday... Tempo Monday. 
 
Good news everyone, we are back on schedule this week, which means we get to do 27 minutes of tempo this evening. 
 
While the gathering points remain the same if you are faster and you feel like going to the boathouse hose for water while everyone else finishes, the rest of us will assume you are there. 
 
I really don't have much else to say about it, so I guess I will just see you all later on.
 
High Performance Training Group

August 5 HPT hill workout

Written by Brian Danza

Monday, 05 August 2019 10:54

Hey everyone, It's the first of the month, you know what that means? it's hill night. 

The doctor prescribed 6 hill repeats, which should not be enough to make your legs fall off, but still enough to really wear you out. 
Since it's August, I will remind you that it might be wise to bring a water bottle with a little Gatorade that you can leave at the bottom of the hill.
 
See you all tonight. 
 
B
 

Gathering Points:

 

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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.