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 

April Fools HPT tempo run

I don't have a clever April fools joke to introduce today's email. So we will just talk about running.

The plan for tonight calls for 30 minutes worth of tempo. That means we are still running all the way around Hains Point this evening, but we will start the tempo from the tennis courts and go clockwise.

Bonus, you will receive 5 HPT points for every tourist you knock over during the run. HPT points can be redeemed for salsa cups at district taco once start going there.

See ya tonight.

 

March 25 HPT Hill Workout

Hey everyone, I forgot last week, the training cycle is NOT over, we have 10 hills to do.
 
So, that's exciting, right? I am excited, are you not? Anyone? Anyone?
 
Ok, I'm done, see you tonight. 

B.
 

Gathering Points:

 

March 18 HPT Tempo Run

Good Monday morning everyone. Let's start with congrats.

1. Bobby way to take the W, in negative splits, in team colors, with a PR in VA Beach! Congrats Again.

2. Katie and Andrew Mulrean for bringing Evelyn Leah to the world last week!

For all of us who don't accomplish awesome things like that, there is always tempo run. Since we are only one month from Boston, today's tempo will be the greatest of all the tempos... 45 minutes of pain and suffering to remind us what it takes to run fast at long races.

See ya tonight.

 

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Upcoming Events

Kinhaven 5K, 1K Fun Run, and Toddler Dash
Sun, Oct 20th, 2019, @9:00am
October Happy Hour/Bunion Derby Awards
Thu, Oct 24th, 2019, @6:30pm
Board Of Directors Meeting
Thu, Nov 14th, 2019, @7:00pm
DCRRC Bread Run 10K & 2 Mile Fun Run
Sun, Dec 8th, 2019, @10:00am
Gar Williams Half Marathon
Sun, Dec 15th, 2019, @9:00am
Book Club
Sun, Dec 15th, 2019, @4:00pm
 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.