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.

Spring 2020 schedule. 

This schedule targets the 2010 Boston Marathon and will have a couple of conflicts with club races.

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

MLK Day HPT Tempo Run

Written by Brian Danza

Monday, 20 January 2020 09:39

I am not sure who is around this evening or if you have already run during the day, either way,  tempo is on at the normal time. Way to go everyone who ran the race this weekend, especially Noah for running the best tangents and being by far the most sophisticated and scientific trainer of the group. 

 

Noah 1:12:16
Bobby 1:12:43
Matt 1:16:12
Mark 1:18:03
Christie 1:20:41
Joe 1:26:05
Will 1:29:15
Mara 1:30:47

 

See ya tonight. 

 

B.

 
High Performance Training Group

Jan 13 HPT Tempo Run

Written by Brian Danza

Monday, 13 January 2020 09:59

Happy Monday everyone.

 
It's already mid-January, and yes, we are actually a few weeks into our training cycle. This also means that we are already up to 24 minutes worth of tempo.
The plan for tonight is still to run the buckeye cutoff and back up to Georgetown. Times and places same as always.
 
Congrats to those who ran the 10-miler on Saturday.
 
Bobby with the big W
Noah
Mark
Will
Alan
Mara
 
See you tonight.
 
B.
 
High Performance Training Group

Jan 6 HPT hill workout

Written by Brian Danza

Monday, 06 January 2020 09:44

Happy New Year everybody!

 
We get to start the year off by doing a nice quick hill workout. The plan for tonight calls for 4 hill repeats, which should be a perfect little workout to really get us started in this training cycle. 
 
See you all tonight. 
 

Gathering Points:

 

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DCRRC Langley 8K
Sat, Feb 8th, 2020, @10:00am
George Washington's Birthday Marathon and Relay
Sun, Feb 16th, 2020, @10:00am
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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.