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.

Winter / Spring 2019 schedule. 

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

weeks out Date Workout
20 11/26/18 10-15 minutes
19 12/3/18 4 hills
18 12/10/18 12-15 minutes
17 12/17/18 15 minutes
16 12/24/18 18 minutes
15 12/31/18 21 minutes
14 1/7/19 4-6 hills
13 1/14/19 24 minutes
12 1/21/19 27 minutes
11 1/28/19 30 minutes
10 2/4/19 6 hills
9 2/11/19 33 minutes
8 2/18/19 36 minutes
7 2/25/19 39 minutes
6 3/4/19 8 hills
5 3/11/19 42 minutes
4 3/18/19 45 minutes
3 3/25/19 10 hills
2 4/1/19 30 minutes
1 4/8/19 15 minutes
0 4/15/19 Raceday 
High Performance Training Group

Jan 28 HPT Tempo Run

Written by Brian Danza

Monday, 28 January 2019 11:39

Good Monday morning everyone, I hope you all had a great weekend. 
 
Looks like Cole ended the shutdown for us, and we are going to have one day of decent weather before DC again becomes a frozen tundra for multiple days, we should probably take advantage of these things. 
 
The plan for tonight is 30 minute of tempo, yes we are already there. Which means that we are going all the way around Hains Point.
 
Next week is the first Monday of the month which of course means that we get to do hills. 
 
See ya tonight. 
 
High Performance Training Group

Jan 1 HPT Tempo run

Written by Brian Danza

Monday, 21 January 2019 12:22

Hey everyone, I am not sure who is around and who actually plans on going outside this evening. So please let me/the group know if you actually plan on running. 
 
If you do plan on running the workout tonight, we should be running 27 minutes worth of tempo.
 
See you tonight, maybe. 
 
High Performance Training Group

Jan 14 HPT tempo run

Written by Brian Danza

Monday, 14 January 2019 13:18

Hey everyone looks like most of the crap will be melted by this evening, and our wind/cold situation should be pretty good. This means that 24 minutes worth of tempo should be pretty nice. 

 
Since it's 24 minutes, we will do the Buckeye cutoff, and hope that the government reopens by next week so that we can actually run on Hains Point. Although I feel like we probably aren't going to get arrested for running in a closed park if there are no cops to arrest us, right? 
 

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Sat, Jun 1st, 2019, @9:00am
DCRRC Women's Distance Festival 5K and Run After the Women 5K
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Thu, Jun 13th, 2019, @6:30pm
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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.