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-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.

Monday Alternative Workout

Runners:

We WILL have a workout Wednesday night, as on the posted schedule, using the Custis Trail.

However, for those who want to get in track workout this week, the track at Yorktown HS/Greenbriar Park is open on Monday evening, the 22nd. Coach Ed will get there around 7:00 if anyoe cares to join him. Suggested workout will be 400M repeats with 100M recovery. Thanks! 

 

Wednesday Night Track Workouts April 2019

Club Members and Guests:

One more month of limited track availability. But we'll mae up for with some fun workouts using the streets and trails near Washington-Lee HS. As usual, we will meet outside the entrance to the stadium on Stafford St., and begin the workout proper at 7:15. We will have access to the track on April 17, see below.

Wednesday April 3: 5 x 1000M repeats using the roads/sidewalks around W-L campus. The rest interval here is fairly short (2/10 of a mile), so something between 5K and 10K is recommended.

Wednesday April 10: Mile repeats starting at corner of 15th St. & Stafford St., climbing the long hill up Stafford St., left turn at top of hill (Lee Hwy), and then descending on Taylor St. to just past corner of Taylor and 17th St. Jog down Taylor, turn left on 15th, and return to start (~ 400M recovery). Less complicated than it sounds, and you will enjoy the downhill! (H/T Mark Hyatt for this suggestion).

Monday April 15: Boston Marathon. If you are running, please send your Bib # to edgrantnj@me.com so I can track you!

Wednesday April 17: ON TRACK. 4 x 5:00 @ 5K pace, 5:00 recovery. We will repeat this workout in early June for those who must skip it because of Boston or other April marathons.

Wednesday April 24: (Coach Ed absent): Custis Trail: 3:00 "on", 2:00 "off" (recovery). 8-10 repeats. Pace will vary depending on elevation changes.

 

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Directions to Track

Track workouts are held on the track at 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-Lee is a short walk from both the Virginia Square and Ballston Metro stations on the Orange Line.

Upcoming Events

Metropolitan Branch 5K
Sat, Apr 27th, 2019, @9:00am
Volunteer - Parkway Classic Water Stop
Sun, Apr 28th, 2019, @5:30am
Food Bank Happy Hour
Thu, May 2nd, 2019, @6:00pm
DCRRC One Hour Track Run
Tue, May 21st, 2019, @7:00pm
Teens Run DC Mentoring Matters 5K
Sat, Jun 1st, 2019, @9:00am
DCRRC Women's Distance Festival 5K and Run After the Women 5K
Sun, Jun 9th, 2019, @8:00am
 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.