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 

November 4 HPT Tempo Run

Good Monday morning everyone! 

There are congrats in order today. 

According to my social media, Carrington has agreed to put up with Bobby for the foreseeable future. Congrats, kids! 

Congrats to people who ran NY this weekend

  • Miguel #2 Matta 2:47 for a 2 minute PR after a 7 minute PR two months ago
  • Cris Farley for 20 years of running sub 3 at marathons with his 2:55 
  • Carrie Dunn with a 3:20 

Finally

Steve with 4th overall at the Savanah Rock-n-Roll half in 1:16


The plan for tonight is the same as basically the same as every other off-cycle week. Warmup to Jefferson, tempo 2 miles from Jefferson to G-Town, Cooldown from G-Town to Rosslyn. 

See you all tonight. 

 

Oct 28 HPT Tempo Run

Hey everyone. 
Let's start off by congratulating everyone who slogged through yesterday's sloppy disaster.
Liz for winning the inaugural MCM 50K in 3:42Randy with an incredible 2:47 (3 place masters) Mike with a 3:25Jessica with a 3:29
(if I missed anyone, sorry, please let me know)
As for tonight's workout, the marathon training cycle is over for most people, so we are on the short side of things and will be there until mid-December. This means that the tempo session for most of the group is only just the short portion from the Jefferson Memorial to Georgetown. 
See you all tonight. 

 

October 21 HPT Tempo Run

Hey Everyone, 

Well, the end of this training cycle is here, which means that from now until January we will have nice short little tempo runs to get our legs moving a little faster. 

This evening the main group just needs to do 15 minutes worth of tempo, which is just the short jaunt from Jefferson back up to Georgetown. Those of us who are running later marathons will still be doing the full Hains Point loop. 

Either way, see you all tonight. 

 

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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.