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 

August 4 HPT workout

Because of two races this week, we are going to change the HPT schedule up a little. 
 
Monday: rather than the normal tempo run, we will meet at 6:30 for a moderately paced 6-7 mile shakeout run. 
 
Tuesday: Steve Thompson 8K, all details here http://www.dcroadrunners.org/sign-up/thompson
 
Wednesday: if you ran the race you should not do a workout (seriously, it will actually hurt you), go for an easy run on your own or jog a few miles with the track folks.
 
Thursday: two options for track
  1. Standard thursday morning track at Yorktown http://www.dcroadrunners.org/activities/alternative-track-workouts.html
  2. 6-8 800 M repeats at W&L around 6:30 on Thursday evening.
 

July 28 HPT tempo workout

Hey everyone, after some fun hill repeats last week, we are back to tempo this week. 
 
I was going to extend the run around all the way around Hains Point so that we could get 26-27 minutes of work in, but instead we are going to totally change it up.
 
As usual, let's start at 6:30 from Iwo Jima, from there we will run up the Glover Archibold Trail to Mass Ave, then we will take Macomb to 33rd and drop into Rock Creek Park at Klingle Rd. 
 
The tempo section will start at the intersection of Klingle and Rock Creek, which gives us 3.5 miles to work with when heading back to Gtown. 
 
http://www.gmap-pedometer.com/?r=6386495
 
After the tempo section we will gather back up at the intersection of Penn and Rock creek and jog back to Rosslyn. 

 

 

July 21 HPT workout... Hills!

Hey everyone, you all ready to run up some hills? then down some hills? then up them again? Yep you guessed it, it's time for another hill workout.

 
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 6 repeats, and a 1 mile cooldown, for a total of 9 miles. 
 
This workout is starting to get very long, you should definitely bring a water bottle with some salt and sugar for it.
 

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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.