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 

September 4 HPT tempo workout

Time for Thursday evening tempo, I know this is going to be a pain, but you can recover post run at your favorite Thursday night happy hour spot. 
 
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 this week we will add 4 100 meter strides then we will begin the tempo session at the second bathroom. Running 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 33-35 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. 
 
See ya there.

 

 

August 25 HPT workout

We are back to doing hills this week, I hope you and your quads are stoked!
 
Meet at Iwo Jima 6:30 and warm up by running 3 miles, cemetery --> Mt. Vernon Trail --> Roosevelt island parking lot --> Roslyn. 
 
We will start the hill repeats at the corner of N Oak Street and Lee Highway (just north of the Marriott), and run up the Custis trail to the bridge over 66. That gives us half a mile of uphill running for each repeat. 
 
For this week we will move up to 8 repeats, and a 1 mile cooldown, for a total of 11.5 miles. 
 
Like this workout, but 8 repeats http://veloviewer.com/activities/112526368
 
This is officially a very long, you should definitely bring a water bottle with some salt and sugar for it, I will bring some powerbar gels to Iwo Jima for everyone, the club has Strawberry-banana, chocolate, and vanilla. 
 
If anyone is interested we can get a bite a Chipotle after the run.
 

August 18 HPT workout

As stated last week, we are going to forgo tonight's tempo workout in favor of the Paul Thurston 4.5 miler ( http://www.dcroadrunners.org/sign-up/thurston ) on Tuesday evening.
 
If anyone is interested, we will still go for an easy 6.5 mile run this evening at 6:30 from Iwo Jima.
 
Looking forward to next Monday, we are back on the Custis hills... GET EXCITED!
 

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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.