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.

Philosophy

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.

Paces

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.

TRACK WORKOUTS OCTOBER-DECEMBER 2022

All: Below are the workouts for October 5, 2022 through January 4, 2023:

October 5. 3 - 5 x 1 Mile @10K Pace, 400M jog interval. Rest 2-3 mins. 2 x 400M @ 5K pace, 200M interval.

October 12. 6-8 x 800M @ 5K pace, 400M jog interval.

October 19. 12-20 x 400M @ 10K pace, 100 jog interval.

October 26.2 x 20:00 @ Tempo pace, 2:30 recovery.

November 2. Do 4-5 x 1000M @ 5K pace. Slow 400M recovery.

November 9. 8 x 600M @ 5K pace. 400M recovery.

November 16. Do 3 x 1-Mile @ 10K pace. 400M recovery.

November 23:NO WORKOUT -- HAPPY THANKSGIVING! RUN OR VOLUNTEER AT ALEXANDRIA TURKEY TROT

November 30.Ladders: 400M-800M-1600M-1600M-800M-400M. 400M job interval. Vary your pace! (TBD)

December 7. 2 x 15:00 tempo run. 2:00 interval.

December 14. Christmas/Hannukah Relays! Details to Come.

December 21. Do 10-12 x 400M, 10K pace, 100M jog interval.

December 28. NO WORKOUT -- HAPPY HOLIDAYS!

January 4. 3-4 x 1-Mile @ 10K pace, 400M jog interval.

 

September Track Schedule: TUESDAYS on Sept 6 and 27

Friends:

Due to scheduled W-L HS games, the track is not available on Wednesday nights Sept. 7 and 28. As an alternative, we will have workouts on the preceding TUESDAY nights (6th, 27th). Workouts will be the same as those posted for the Wednesday of that week. Any further changes will be posted here and in our WhatsApp chat forum.

Thanks, Coach Ed

 

Page 1 of 71

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

Gar Williams Half Marathon
Sun, Dec 4th, 2022, @9:00am
DCRRC Bread Run 10K & 2 Mile Fun Run
Sun, Dec 11th, 2022, @10:00am
Book Club
Sun, Dec 11th, 2022, @4:00pm
DCRRC Predictions & Resolutions 5K
Sun, Jan 1st, 2023, @12:00pm
DCRRC Al Lewis 10-Miler
Sat, Jan 7th, 2023, @7:30am
DCRRC JFK 20K and MLK 5K
Sat, Jan 14th, 2023, @9:00am
 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.