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

October 14 HPT Tempo run

Written by Brian Danza

Monday, 14 October 2019 10:36

Hi everyone, welcome to Monday, tempo Monday. 

Before we start with tonight's workout let's start with some congrats from this weekend's races. 

Chicago: 

Congrats Steve for his 2:44 PR
Armand with a 2:51 ... 3 Minute PR
and even though she doesn't run with Monday night you should email Liz Ozeki to congratulate her for her absolutely awesome 2:54 a 10 minute PR 

 

ATM:

There are too many to even go through here 

  • Randy 
  • Bobby
  • Miguel
  • Rodrigo 
  • Christie 
  • Mara
  • Rich 

And let me know if I missed others. 

The plan for tonight is for 30 minutes of tempo, which means we are still going all the way around Hains Point. 

Starting next week, we will be going a lot shorter until January. 

See you tonight. 

 
High Performance Training Group

October 7 HPT Tempo Run

Written by Brian Danza

Monday, 07 October 2019 10:19

Hey everyone, the end is near. The end of this training cycle that is. 

But first weekend congrats. 

  1. Miguel #2 Matta for his blistering PR of 2:49 in Wisconsin. 
  2. Mark for not quitting on a less than ideal day in Corning.

Tonight is the last and longest of the tempo runs, totalling 45 minutes worth of tempo. Good news for those running MCM is that after this week things will just get shorter. 

Don't have much to add, so see you tonight. 

 
High Performance Training Group

September 30 HPT Workout

Written by Brian Danza

Monday, 30 September 2019 10:03

Hey everyone, I know it's not October yet, but because of Pope Gregory and his aptitude for annoying the world year after his death, October's hill workout will have to happen in September. 

 
First congrats to racers from the weekend. 
 
1. The GOAT Kenenisa Bekele (sadly not a HPT member) for coming within two seconds of the world record at Berlin 2:01:41 
2. Madeline Hanley for a 2:32 at Berlin
3. Steve for a 2:11 at the 20 Miler
4. Ian for a 2:31 at the 20 Miler
 
Rejoice, tonight is the last hill workout of the training cycle. This also means that we are up to 10 repeats, which should be fun and maybe a little painful. 
 
See you all tonight. 
 

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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.