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 
High Performance Training Group

November 12 HPT tempo run

Written by Dylan Barlett

Monday, 12 November 2018 10:10

Congratulations to the Richmond marathoners who took advantage of the excellent weather:

  • Noah 2:50
  • Kyle 3:01
  • Anna 3:04
  • Arielle 3:09
  • Brian 3:15
  • Franco 3:59

I'll be at Iwo Jima tonight, we can decide what we're doing when we get to the Jefferson Memorial.

 
High Performance Training Group

November 5 HPT Tempo Run

Written by Brian Danza

Monday, 05 November 2018 09:51

Hey everyone, welcome to the dreariest of dreary Mondays. 
 
It's the first Monday of the month, so in theory, tonight would be a hill workout. But I am willing to bet that most people who are actually going to show up have no intention or will to run hill repeats. 
 
That said, if you really want to run hills we can do that. Or we can just do the simple Jefferson loop. OR OR if it's still pouring, we can just run loops under the Whitehurst Freeway. I guess we will see how the weather is this evening.
 
High Performance Training Group

October 29 HPT Tempo run

Written by Brian Danza

Monday, 29 October 2018 09:47

First of all congrats to all of you who ran Marie Corps Marathon
 
Bobby with his 5 minute PR at 2:44 
Miguel Matta at 3:03 
Ian at 3:21
RIP Mike Tosto's foot may it rise again like a phoenix in mid-December.
 
Also, Bobby claims he ran really hard but judging by this photo he was taking it far too easy. 
 
MVIMG_20181028_093629.jpg
 
Tonight is an ad-hoc kinda night. 
 
Richmond folks should still be doing 30 minutes of tempo. Philly should be doing 45. Everyone else should be taking a little time off. 
 
Se ya tonight, it's gonna be nice. 
 

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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.