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

October 29 HPT Tempo run

Written by Brian Danza

Monday, 29 October 2018 09:47

First of all congrats to all of you who ran Marie Corps Marathon
 
Bobby with his 5 minute PR at 2:44 
Miguel Matta at 3:03 
Ian at 3:21
RIP Mike Tosto's foot may it rise again like a phoenix in mid-December.
 
Also, Bobby claims he ran really hard but judging by this photo he was taking it far too easy. 
 
MVIMG_20181028_093629.jpg
 
Tonight is an ad-hoc kinda night. 
 
Richmond folks should still be doing 30 minutes of tempo. Philly should be doing 45. Everyone else should be taking a little time off. 
 
Se ya tonight, it's gonna be nice. 
 
High Performance Training Group

October 22 HPT tempo run

Written by Brian Danza

Monday, 22 October 2018 10:19

Happy Monday everyone! Today should be an exceptionally nice evening for a tempo run. 
 
Today the plans officially diverge, which means that we will have distinct groups running the tempo portion of the run. 
 
MCM folks should be doing 10-15 minutes at race pace, which means just doing the short portion from Jefferson to Georgetown. 
 
Philly and Richmond people are still doing the whole HP loop tonight and the last of the 45-minute tempo sessions. 
 
See you all tonight. 
 
B.
 
High Performance Training Group

ctober 8 HPT tempo run

Written by Brian Danza

Monday, 08 October 2018 10:09

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. 
 

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Upcoming Events

DCRRC Al Lewis 10-Miler
Sat, Mar 30th, 2019, @7:30am
We Support the girls 5K
Sat, Apr 6th, 2019, @8:00am
Bishop O'Connell 5K
Sat, Apr 13th, 2019, @9:00am
Volunteer - Parkway Classic Water Stop
Sun, Apr 28th, 2019, @5:30am
Food Bank Happy Hour
Thu, May 2nd, 2019, @6:00pm
DCRRC One Hour Track Run
Tue, May 21st, 2019, @7:00pm
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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.