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.

Spring 2020 schedule. 

This schedule targets the 2010 Boston Marathon and will have a couple of conflicts with club races.

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

Sep 9 HPT Tempo Run

Written by Brian Danza

Monday, 09 September 2019 08:40

Hey Everyone, It's September, running weather is starting to get a little better and some races have begun, so let's start with some congrats and kudos (or not). 

Huge congrats to Carrie on her PR in Erie 3:13

https://www.strava.com/activities/2690884277 

Bobby also ran some portion of Erie, but I am told that he decided that their prize money was not high enough and instead will be asking Randy for a leg amputation soon. 

We are going to run 36 minutes worth of tempo tonight which means that we are going to run the longest version of tempo, counterclockwise around Hains Point. As always when we do this watch out for traffic when you have to cross the Ohio Drive - Basin Drive intersection. 

In other Hains Point news, this would be awesome https://thefriedegg.com/doak-hanse-east-potomac-rock-creek/ 

See you all tonight. 

 
High Performance Training Group

August 26 HPT Tempo Run

Written by Dylan Barlett

Monday, 26 August 2019 10:00

Who's excited for temperatures under 80˚?

We're up to 33 minutes of tempo for tonight, which means that we will begin the tempo portion of the run at the 14th Street Bridge overpass, run all the way around Hains Point clockwise, and gather back up at the corner of Virginia Avenue and Rock Creek Parkway. Like last week, people who finish first should make their way to Thompson Boat Center water hose and wait for the rest of us there.

 
High Performance Training Group

August 19 HPT Tempo Run

Written by Brian Danza

Monday, 19 August 2019 09:05

Welcome to Monday, everyone! after a decidedly steamy weekend, looks like we are going to have a steamy week too.
 
That said with a few working water fountains, and more importantly, water hoses with real water pressure, we should be able to get through this tempo run. 
 
We are up to 30 minutes worth of tempo for tonight, which means that we will begin the tempo portion of the run at the 14th street bridge overpass, run all the way Hains Point clockwise, and gather back up at the corner of VA ave and Rock Creek Parkway. Like last week, people who finish first should make their way to Thompson's boathouse water hose and wait for the rest of us there. 
 
Oh, yeah, also.... How about tacos? If you want to get tacos let the rest of us know. 
 

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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.