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 

HPT tempo 8/05

It’s Monday, which can only mean one thing… Tempo run day! Unless of course it’s a hill day, but no, today is tempo day.

As promised we are extending this thing a little each week until the fall. Since today looks like it’s going to be a great afternoon for running, we might as well insert the full Hains Point loop into the mix.

Meet at on the sidewalk above the Iwo Jima Memorial (14th and N. Meade) at 6:30pm.

Warm-up:

4.5 Miles from Iwo to the tip Hains point, where we will make a quick water beak.

Tempo:

25-27 Minutes at your 10 mile – half marathon pace.

Ohio drive, Jefferson memorial, Rock Creek park trail all the way to Georgetown.

Gather back up at the water fountain on the C&O canal at 30th street.

Cool-down:

Back to Iwo Jima via memorial bridge.

While humidity will be pretty low, temperatures are still kind of high, so make sure you are hydrated going into the run, and get some water during.

On another note, the next hill night will be on 8/19. I would like to gauge interest in switching the hill night to the Tilden street hill coming out of Rock Creek. It’s a little shorter than the Custis trail hill, but quite a bit steeper. email Brian@dcroadrunners.org with your thoughts, or if you want to be added to the listserve.

 

July 29 HP Hill repeats

For the last week in July, we are going back to hill repeats on the Custis trail.

We will do 5-6 x 800 meters up the custis trail, from the corner of Oak street and Lee Highway, to the Highway 66 overpass. 

You should do these at a pace between your marthon and your half marathon pace. A pace comfotrable enought to do all of the repeats.

Let's meet at Gateway park, corner of Lee Highway and Lynn street at 6:30. We will go for a 15-20 minute warmup, and then begin the repeats.

 

July 15 HPT Tempo Run

After last week's poor turnout for hills, we are going back to tempo for this Monday.

Meet at on the sidewalk above the Iwo Jima Memorial (14th and N. meade) at 6:30pm.

Warm-up:

3.5 Miles from Iwo to the intersection of Ohio Drive and Buckeye Drive on Hains point

Tempo:

20-25 Minutes, Buckeye Dr. to ohio drive, Jefferson memorial, Rock Creek park trail all the way to Georgetown.

Gather back up at the water fountain on the C&O canal at 30th street.

Cool-down:

Back to Iwo Jima via memorial bridge.

Remember, on days like today your pace doesn't really matter, just do the level of effort or heart-rate needed to make it a "hard" run, but don't force your self to hit a specific pace.

 

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Upcoming Events

Teens Run DC Mentoring Matters 5K
Sat, Jun 1st, 2019, @9:00am
DCRRC Women's Distance Festival 5K and Run After the Women 5K
Sun, Jun 9th, 2019, @8:00am
Happy Hour
Thu, Jun 13th, 2019, @6:30pm
Manna 5k
Sat, Jun 15th, 2019, @9:00am
Book Club
Sun, Jun 16th, 2019, @4:00pm
DCRRC Hugh Jascourt 4-Miler
Thu, Jun 20th, 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.