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 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

July 2 HPT Hill workout

Written by Brian Danza

Monday, 02 July 2018 07:50

Hey everyone, it's July and today is the first Monday of the month, which means we get to do hills. 
 
Tonight's plan calls for 4 hill repeats, which considering the July heat should be just enough to put us all in a state of delirium. That said, you should probably bring a water bottle with some sort of electrolyte solution in it. 
 
See ya tonight... can't wait.

B.
 
Gathering Points:
Repeats: 8 x Custis Trail from the Air Force Association/RRCA building to the bridge over I-66 (800m)
 
High Performance Training Group

June 26 HPT tempo run

Written by Brian Danza

Monday, 25 June 2018 08:40

It's here, the day you have been waiting for, the falll 2018 training cycle kickoff. 
 
To celebrate we are going to run a short tempo run, then get tacos at District Taco. Further, while it's going to be fairly warm out this evening, looks like humidity will be relatively low, which means this might actually be a decent night for a tempo run. 
 
Here is the plan:
6:30 start running from Iwo Jima to Jefferson Memorial
6:55 start tempo from Jefferson Memorial to Georgetown
7:30 suff our faces with delicious tacos 
 
See you tonight
 
As a reminder, the schedule for the summer is posted on the HPT section of the site, but since most of you never go there, here it is. 
 
Week Date Workout
1 6/25/2018 12 mins
2 7/2/2018 4 Hills
3 7/9/2018 15 mins
4 7/16/2018 18 mins
5 7/23/2018 21 mins
6 7/30/2018 24 mins
7 8/6/2018 6 hills
8 8/13/2018 27 mins
9 8/20/2018 30 mins
10 8/27/2018 33 mins
11 9/3/2018 8 hills
12 9/10/2018 36 mins
13 9/17/2018 39 mins
14 9/24/2018 42 mins
15 10/1/2018 10 hills
16 10/8/2018 45 mins
17 10/15/2018 30 mins
18 10/22/2018 15 mins
19 10/29/2018 raceday
 
 
High Performance Training Group

June 18 HPT Tempo run

Written by Scott Ashman

Monday, 18 June 2018 12:25

Hey everyone, sorry for the super late email today. 

 
I hope you all are ready for the most warmest evening of the year!
 
Thankfully we are only doing the shot version of the tempo tonight. Iwo - Jefferson - Gtown - Iwo. 
 
As a reminder, the schedule for the summer is posted on the HPT section of the site, but since most of you never go there, here it is. 
 
Week Date Workout
1 6/25/2018 12 mins
2 7/2/2018 4 Hills
3 7/9/2018 15 mins
4 7/16/2018 18 mins
5 7/23/2018 21 mins
6 7/30/2018 24 mins
7 8/6/2018 6 hills
8 8/13/2018 27 mins
9 8/20/2018 30 mins
10 8/27/2018 33 mins
11 9/3/2018 8 hills
12 9/10/2018 36 mins
13 9/17/2018 39 mins
14 9/24/2018 42 mins
15 10/1/2018 10 hills
16 10/8/2018 45 mins
17 10/15/2018 30 mins
18 10/22/2018 15 mins
19 10/29/2018 raceday
 

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Sat, Jan 26th, 2019, @9:00am
DCRRC Langley 8K
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Thu, Feb 21st, 2019, @6:30pm
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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.