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 

August 5 HPT hill workout

Hey everyone, It's the first of the month, you know what that means? it's hill night. 

The doctor prescribed 6 hill repeats, which should not be enough to make your legs fall off, but still enough to really wear you out. 
Since it's August, I will remind you that it might be wise to bring a water bottle with a little Gatorade that you can leave at the bottom of the hill.
 
See you all tonight. 
 
B
 

Gathering Points:

 

July 29 HPT Tempo Run

Happy Monday everyone! I hope you are ready for some more slightly but not overly miserable heat and humidity for tempo this evening. 
 
For those of you who came to the track meet, Elle Purrier who got second in our 1500 qualified for the worlds 5K last night at USATF Nationals. In Addition to her, it was cool to watch so many people who came to our meet compete on live network TV. 
 
The plan for tonight is 26 Minutes worth of tempo. We will again be starting at the golf course gate and running clockwise all the way around Hains Point. 
 
Next week we get to do hills, then we will be back on schedule. 
 

July 22 HPT Tempo Run

Hey everyone, I am not sure what I did with the calendar, but the date for the hills is in the wrong spot. Tonight will actually be 24 Minutes worth of tempo, which means we are going all the way around Hains Point. While that may sound miserable, it won't be nearly as bad as it's been for the last few days. So rejoice at the fact that we are going to have a week of good running weather. 

 

Page 10 of 81

 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.