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 

September 23 HPT tempo run

Hey everyone,
If you thought summer broke, you might be a little bit sad this evening. While dew points are not super high, it's still going to be fairly warm out there for a 42-minute tempo run. Oh yeah, we are up to 42 minutes for this week, so make sure you come hydrated and ready to go.
Next week we are going to do 10 hills a day early so that MCM people get the last long tempo the correct week.
See you all tonight.

 

September 16 HPT Tempo run

Happy Tempo Monday everyone!

First things first, Congrats Armand for a blazing fast 17:33 for 2nd place overall at the Zoo 5k downtown. 

Tonight's tempo is going to be 39 minutes, which means that we will run all the way around Hains Point counter-clockwise then up to Georgetown. 

Should be a fairly nice evening despite the temperature since dewpoints seem to be in the 50s. 

See you this evening.

 

Sep 9 HPT Tempo Run

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. 

 

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Upcoming Events

Kinhaven 5K, 1K Fun Run, and Toddler Dash
Sun, Oct 20th, 2019, @9:00am
October Happy Hour/Bunion Derby Awards
Thu, Oct 24th, 2019, @6:30pm
Board Of Directors Meeting
Thu, Nov 14th, 2019, @7:00pm
DCRRC Bread Run 10K & 2 Mile Fun Run
Sun, Dec 8th, 2019, @10:00am
Gar Williams Half Marathon
Sun, Dec 15th, 2019, @9:00am
Book Club
Sun, Dec 15th, 2019, @4:00pm
 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.