Wednesday Track Workouts

Welcome to the DCRRC Wednesday Night Track Workouts. In conjunction with our year-round distance-specific training programs, and our regular Saturday Long Runs, these workouts aim to give runners of all abilities the fitness to reach their goals. For the novice or casual runner, these workouts will challenge you to a higher level of running fitness. For the competitive runner, track workouts are an essential means to reaching personal bests and to succeed at whatever level you are competing.

Where & When

Unless otherwise noted, workouts are held on the track at Washington-Liberty (formerly Washington-Lee) High School in Arlington. We meet near the concession stand (northwest corner) at 7:10pm and start the workout at 7:15pm. Warmups, drills, etc. are on your own.


Our workouts focus on two of the three forms of speed work used by distance runners from the 5K to the Marathon: Stamina Training (10K race pace or slower) and Interval Training (around 5K race pace). We also do a limited amount of Speed Training (faster than 5K race pace) especially during the summer.

Do not worry if this is new to you, and especially if you feel that track workouts are for "fast" runners. Our posted workouts are suggested "maximums," and can be individually tailored to your current level of fitness and specific running goals. Our coach, Ed Grant, has been leading these workouts for 20 years, and is happy to customize a workout plan to meet your needs.


To get a sense of how fast you should run during these workouts, we encourage you use the McMillan Running Calculator. You can plug in a recent race time and a goal race time, and the Calculator will churn out Training Paces (click on that term) for everything from long runs to speed paces. We recommend applying Mark Hadley's temperature + dew point adjustments in warm and humid weather. Temperature and dew point forecasts are available from the National Weather Service.

Wednesday Night Track Workouts September-December 2019

Below are listed the track workouts for the remainder of 2019. Workouts are open to all members of the Club, as well as out-of-town guests and those trying things out before they decide whether to join. Notable marathon dates are highlighted.

September 4. 6 x 800M @ 5K pace. 400M recovery. This is an adjustment from previous-announced workout due to adverse weather prediction (heat and high dew points).

September 11. 4 x 5:00 @ 3K-5K pace. 5:00 recovery.

September 18. 12-20 x 400M @ 10K pace. 100M recovery.

September 25: BACK TO SCHOOL NIGHT. Track is open by parking will be limited. If driving, arrive early to grab (or hunt for) a space. Be careful for neighborhood parking restrictions.

9/25 Workout. 4 - 6 x 1600M @ 10K pace. 400M recovery.

October 2. 5 x 1000M @ 5K pace. Slow 400M recovery. [Coach Ed absent].


October 9. 2 x 20:00 Tempo Run. 3:00 recovery between runs. After a break, finish with 2 x 400M @ 5K pace, 200M recovery.


October 16. 6 - 10 x 800M @ 5K pace. Slow 400M recovery.

October 23: 6 x 1000M repeats at 10K pace. 400M recovery. NOTE: Potential HS field hockey tournament match may force us to use the streets/sidewalks. Will update day before workout.]


October 30. 10 x 500M @ 5K pace. 300M recovery.


November 6. 12 - 20 x 400M, 10K pace. 100M recovery. OR 5 - 6 x 1600M @ 10K pace, 400M recovery.

November 13. 2 x 20:00 Tempo Run. 2:30 recovery. 2 x 400M to finish.


November 20. 3 x 1600M @ 10K pace. 400M recovery. Optional 2 x 400M @ 5K pace to finish.




December 4. 12 x 400M, 10K pace. 100M recovery.

December 11. 6 x 800M @ 5K pace. 400M recovery.

December 18. Christmas-Hannukah Relays! Two-Person teams, alternating laps (10 each). Fun prizes and Happy Hour to follow!

December 25: MERRY CHRISTMAS! NO WORKOUT. For speed this week and next, do hill repeats.

January 1, 2020: HAPPY NEW YEAR! NO WORKOUT.

JANUARY 1: DCRRC Predictions and Resolutions 5K, Noon.


Update for August 28 Track Workout


The bad news is that the W-L Stadium is once again preempted on 8/28 for field hockey. The good news is that with the possible exceptions of October 23 and 30, we will have clear access to the track until the end of February 2020. So, for tomorrow evening (8/28), we will do 1000M repeats at TEMPO pace "around the block," with the short recovery back to the stadium entrance on Stafford St. (this course is easily explained for those who do not know it). Aim for 5-6 repeats. I will post workouts for the remainder of 2019 after the completion of this week's workout.

Also, our end-of-summer get-together is this Saturday, August 31, at 5:30 pm. Crabs and beer (other menu items available as well) at the Quarterdeck on Fort Myer Dr. in Arlington. Please let Coach Ed know if you plan to attend so we can give a count to the restaurant.

See you at the track!


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Directions to Track

Track workouts are held on the track at Washington-Liberty (formerly Washington-Lee) High School.

From Washington DC: take I-66 east to the Glebe Road exit, turn right on Glebe, right on 15th Street for about 0.4 miles, to Stafford Street, turn right and cross over I-66 and the school is on your left.
From Vienna and points west in Virginia: take I-66 east to the Fairfax Drive exit, follow Fairfax Drive for about 0.8 mile to Stafford Street, turn left for about 0.3 miles and the school is on your right.
From Alexandria: take Glebe Road going north until turning right on 15th Street, and proceed as from DC.
Metro: Washington-Liberty is a short walk from both the Virginia Square and Ballston Metro stations (Orange/Silver lines).

Upcoming Events

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
Holiday Relays
Wed, Dec 18th, 2019, @7:00pm
2020 DCRRC Predictions & Resolutions 5K
Wed, Jan 1st, 2020, @12:00pm
Board Of Directors Meeting
Thu, Jan 9th, 2020, @7:00pm
 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.