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 
High Performance Training Group

Jan 7 HPT Hill workout

Written by Brian Danza

Monday, 07 January 2019 09:45

Hey everyone, I hope you all had an awesome Christmas, New Years, Spaghetti monster (I don't actually know when the Pastafarian holidays are, but I assume around winter solstice) break. 
 
I am sure you are all very happy to know that tonight is hill night, with the workout calling for 4-6 hill repeats. Are ready to have a great first workout of the year?
 
High Performance Training Group

Dec 17 HPT Tempo Run

Written by Brian Danza

Monday, 17 December 2018 09:58

Hey everyone! 
 
Happy non-rainy tempo Monday, I hope you all had a marvelous weekend filled with large raindrops and sopping wet clothes! I know I did. 
 
Speaking of rainy and muddy things, congrats to Christie for winning the Gar Williams mud fest (photo courtesy of Arielle).
 
Tonight's tempo is 15 minutes, which means it's the last of the short tempos. Next week we move to 18 minutes and the Ohio drive cutoff. 
 
High Performance Training Group

Dec 10 HPT Tempo Run

Written by Brian Danza

Monday, 10 December 2018 10:57

Hey Everyone, I have posted the spring schedule for the HPT group on the site and will paste it below. As always the spring cycle targets Boston, because of this the hill workouts are a little longer and loaded closer to the race. 

 
As for tonight, as the schedule notes, we are doing 12-15 minutes, which means it's still the shortest tempo route. 
 
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 
 

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DCRRC Bluemont 5K
Wed, Jul 17th, 2019, @7:00pm
DCRRC Steve Thompson 8K
Tue, Aug 6th, 2019, @6:45pm
DCRRC Paul Thurston 4.5 Miler
Tue, Aug 20th, 2019, @6:45pm
nZone Back to School 5k
Sat, Aug 24th, 2019, @8:00am
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Sun, Sep 1st, 2019, @5:00pm
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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.