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.

Summer / Fall 2019 schedule. 

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

weeks out Date Workout
20 6/10/19 10-15 minutes
19 6/17/19 12-15 minutes
18 6/24/19 15 minutes
17 7/1/19 4 hills
16 7/8/19 18 minutes
15 7/15/19 21 minutes
14 7/22/19 4-6 hills
13 7/29/19 24 minutes
12 8/5/19 26 minutes
11 8/12/19 27 minutes
10 8/19/19 30 minutes
9 8/26/19 33 minutes
8 9/2/19 8 hills
7 9/9/19 36 minutes
6 9/16/19 39 minutes
5 9/23/19 42 minutes
4 9/30/19 10 hills
3 10/7/19 45 minutes
2 10/14/19 30 minutes
1 10/21/19 15 minutes
0 10/27/19 Raceday 

Oct 20 HPT tempo run

Since marathon season is in full swing, some more congrats are in order.

 
Congratulations Mike Tosto on running 3:04:06 at the bay state marathon! A ten minute PR and his first ever BQ! congrats, Mike.
 
As for tempo run, at this point I am sounding like a broken record, but here it is. 
 
Meet 6:30 at Iwo Jima or 6:55 at the Jefferson Memorial water fountain. Then tempo around Hains Point to Georgetown. 
 
HPT will be taking a break from tempo runs through November and thankgiving, but we will start again in December for spring marathon training. 
 
During the break Monday night runs will simply become normal group runs, with maybe some fartlek or impromptu pickups.
 

October 6 HPT workout

This evening's tempo run is going to be pretty standard. Start at the Iwo Jima memorial at 6:30, warm up to the Jefferson Memorial. For people meeting us on the DC side, we will be at Jefferson around 6:55, gather up at the Jefferson memorial water fountain (here http://goo.gl/nzfQIX).
 
This week we will start right at the Jefferson Memorial, running down the west side of HP around the tip and back up Ohio Drive on the east side, then a left on Basin Drive to the Jefferson Memorial, finally following Rock Creek trail all the way back up to Georgetown. 
 
The plan is for 39-40 Minutes of tempo pace, which should get us somewhere near Georgetown on the Rock Creek trail.
 
For people running MCM, this should be your last big tempo workout, cutting it down to 15-20 minutes next week, and then to just one mile at Marathon pace the final week. 
 
People running later marathons will not increase much more in terms of time, but should try to run progressively faster during the tempo portion.
 
If you don't know your tempo pace, I suggest going to http://www.mcmillanrunning.com/ entering your latest real race, and your goal pace then looking at the training paces tab. As these get longer (over 30 minutes) you should transition to a slightly slower tempo pace to maybe even a steady state pace. 
 
After tempo we will all gather back up at Virginia Ave and Rock Creek to jog back to VA. 
 

Sept 15 HPT Tempo Run

Looks like we are going to have a few weeks of consistent tempo runs on Monday nights. 

 
For tonight's tempo, we will start at the Iwo Jima memorial at 6:30, warm up to the Jefferson Memorial. For people meeting us on the DC side, we will be at Jefferson around 6:55, gather up at the Jefferson memorial water fountain (here http://goo.gl/nzfQIX).
 
From there, we will jog down the west side of Hains point, where we will do 4 x 100 meter strides then we will begin the tempo session at the west gate (intersection of Ohio and Buckeye).
 
From there we will run around the tip of HP up Ohio Drive on the east side, then a left on Basin Drive to the Jefferson Memorial, finally following Rock Creek trail all the way back up to Georgetown. 
The plan is for 35-37 Minutes of tempo pace, which should get us somewhere near Georgetown on the Rock Creek trail.
 
If you don't know your tempo pace, I suggest going to http://www.mcmillanrunning.com/ entering your latest real race, and your goal pace then looking at the training paces tab. As these get longer (over 30 minutes) you should transition to a slightly slower tempo pace to maybe even a steady state pace. 
 
After tempo we will all gather back up at Virginia Ave and Rock Creek to jog back to VA. 
 
 
Wednesday Night:
This week's track workout is 800's, though recovery will be a little longer than what we did on the trail last week, this means we can go just a tad faster. But because we are on the track we should make sure to keep a very consistent pace for each interval, and through the interval.
 

Page 61 of 70

Upcoming Events

Book Club
Sun, Jun 16th, 2019, @4:00pm
DCRRC Hugh Jascourt 4-Miler
Thu, Jun 20th, 2019, @7:00pm
DCRRC Age Handicapped 4-Miler
Thu, Jul 4th, 2019, @8:00am
Board Of Directors Meeting
Thu, Jul 11th, 2019, @7:00pm
Track Championship
Sat, Jul 13th, 2019, @4:30pm
DCRRC Bastille Day 4-Miler
Sun, Jul 14th, 2019, @7:00pm
 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.