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.

August 14 Workout and Social Events


Rather than give a Cassandra-like forecast for conditions for this Wednesday's workout, I'll simply say that whatever the conditions, the proposed workout of 400M repeats with a full 400M recovery will work well. These repeats are designed for speed - faster than 5K pace, although you might want to start the first one at 5K pace and work down. Depending on your level of effort, number of repeats can be between 8 and 12.

Also, advance notice that all are invited to post-race refreshments this week! First Down on Fairfax Drive is a good close spot. Please join if you can!

Finally, as annouced at last week's workout, we will have an end-of-summer and post-20 miler gathering on Saturday August 31 at the Quarterdeck on Fort Myer Drive in Rosslyn. Let's plan to gather at 5:30. Please let me know if you would like to attend so that we can give the restaurant a heads-up. 

See you at the track!

Coach Ed




Track Workout Schedule June-August 2019

Members and Guests:

Following are the Track Workouts for Summer 2019. As always, there may be adjustments in the event of severe heat/humidity.

Reminder: using the McMillan running calculator, 5K pace = "Interval" pace; 10K pace = "Cruise Interval pace").

We have some Tuesday night races. If you run those races, still come to track if you can on Wednesday. We will modify your workout to a recovery workout.

June 5: 8 - 10 x 500M @ 5K pace. 300M recovery jog.

June 12: (Coach Ed absent). 3-4 x 1600M @ 10K pace. 400M recovery. Finish with 2 x 400M @ 5K pace, 200M recovery.

June 19: Ladder: 400M (200M recovery) - 800M (400M recovery) - 1000M (400M recovery) - 800M (400M recovery) - 400M (200M recovery) - 400M. All at 5K pace. Faster on final 400M. (Hugh Jascourt 4-Miler on June 20).

June 26: 12 - 16 x 400M (100M recovery). 10K pace.

July 3: Speed Session. 4 x 500M (300M recovery) - 4 x 400M (200M recovery) - 4 x 200M (200M recovery). 5K pace, but faster on 200s. Adjust if you are running the Age-Handicapped 4-Miler on July 4.

July 10: 8 - 10 x 500M (300M recovery).


July 24: 4 -5 x 1600M (400M recovery). 10K pace.

July 31: 6 - 8 x 800M (400M recovery). 5K pace.

August 7: 8 - 10 x 500M (300M recovery). 5K pace. (Race the previous night)

August 14: Speed Session. 400M repeats @ 1M - 3K pace. 400M recovery.

August 21: 1600M repeats. 400M recovery. 10K pace. (Up to 6 repeats).

August 28: 4 x 5:00 @ 5K pace. 5:00 recovery.


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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

nZone Back to School 5k
Sat, Aug 24th, 2019, @8:00am
DCRRC 3+mile Cross Country Race, Kids' Races and Club Picnic
Sat, Aug 24th, 2019, @4:00pm
DCRRC Larry Noel 15K Race and 3K Fun Run
Sun, Sep 1st, 2019, @5:00pm
Board Of Directors Meeting
Thu, Sep 12th, 2019, @7:00pm
National Zoo Fast & the Fierce 5K
Sat, Sep 14th, 2019, @8:00am
Book Club
Sun, Sep 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.