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

ctober 8 HPT tempo run

Written by Brian Danza

Monday, 08 October 2018 09:09

Happy Monday everyone.
 
Congrats to everyone who ran races this weekend, there were PR's all around.
 
Army
Anna 
Mike PJ
Rich (who also contributed to DCRR's masters award)
 
Chicago 
Carrie
Christie 
Rodrigo 
 
St George 
Andrew
 
Tonight is the longest of the tempo runs for this cycle. Or 45 minutes worth of tempo around Hains Point. For those running MCM, next week we will drop down to 30 minutes, while the Richmond folks will stay up at 45 minutes for a couple more weeks. 
 
High Performance Training Group

September 24 HPT tempo run

Written by Brian Danza

Monday, 24 September 2018 09:40

Hey errrbody,  I hope you are having an exceptional Monday morning. 
 
The plan for tonight's tempo run is 42 minuted worth of tempo, which means we need to go all the way around Hains Point counterclockwise.
 
Aside from that, the rest of the workout is pretty standard. Next week we are doing our last set of hills for the fall, AKA 10 absolutely glorious hill repeats. 
 
See you all tonight.
 
High Performance Training Group

September 10 HPT tempo run

Written by Brian Danza

Monday, 10 September 2018 10:19

Happy hurricane week everyone, I hope you are ready for a straight week of rain! 
 
First things first, congrats Uncle Richie (I think this name is super creepy, but he seems to like it) for his one millionth Boston qualifier yesterday in Erie. 
 
The plan for today is for 36 minutes worth of tempo. Which once again puts us all the way around Hains Point in a clockwise direction. Next week we transition to counter clockwise. 
 
See you all tonight!
 

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Upcoming Events

Happy Hour
Thu, Oct 25th, 2018, @6:30pm
2018 Costume Caper 5K Run and 1 Mile Kids’ Fun Run
Sat, Oct 27th, 2018, @8:45am
2018 Alexandria Turkey Trot
Thu, Nov 22nd, 2018, @9:00am
DCRRC Bread Run 10K & 2 Mile Fun Run
Sun, Dec 9th, 2018, @10:00am
DCRRC Christmas/Hanukkah Track Relays
Wed, Dec 12th, 2018, @8:00am
DCRRC Gar Williams Half Marathon
Sun, Dec 16th, 2018, @9:00am
View Full Calendar

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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.