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.

Track Workouts for May-December 2017

Club Members and Guests: 

Following are track workouts for May through August 2017. As always, workouts may be adjusted in light of weather conditions. 

In late August and again on September 6, we may be preempted for HS field hockey games.  This is what Washington-Lee Athletics website currently indicates.  However, good news is that from September 13 onward, no Wednesday games are scheduled.  (This is typically band practice night, as our veterans know). So, we should now have 9 relatively uninterrupted months of Wednesday track workouts, through the end of February 2018.  

Please remember that the number of repeats (and pace) is suggested -- adjust as needed to your level of conditioning and particular needs, such as upcoming races, recovery from races, etc. See Coach Ed for advice on adjustments.   

May 10:  4 x 5:00 @ 5K pace.  5:00 recovery.  

May 17:  10- 12 (or more) x 400M @ 10K pace.  100M jog recovery. 

May 24:  8 - 10 x 500M @ 5K pace.  300M recovery. (Coach Ed will be absent)

May 31: Ladder: 300M (10K - 10M pace; 100M recovery); 600M (5K pace; 400M recovery); 1000M (5K pace; 400M recovery); 1000M (5K pace; 200M recovery); 600M (5K pace; 200M recovery); 300M (5K pace).  (In the event that there is a HS soccer tournament game that pre-empts our use of the track, this workout will be moved to June 7.) 

June 7: 12 -14 x 400M @ 10K pace.  100M jog recovery. 

June 14: 6 x 800M @ 5K pace.  400M jog recovery. 

June 21: No Workout -- Hugh Jascourt 4-Miler

June 28:  Ladder: 800M (5K pace; 400M recovery); 400M (5K pace; 200M recovery); 200M (30 second recovery); 1000M (10K pace).  Recover 3-4 minutes, then repeat.  2 sets for most; maximum 3 sets.    

July 5: 10 x 500M @ 5K pace.  400M recovery. 

July 12:  6 - 8 x 800M @ 5K pace.  400M recovery. 

July 19:  No Workout -- Bluemont 5K 

July 26:  6 - 8 x 600M @ 5K pace.  Alternate recovery -- 200M (after 1st repeat), 400M (after second repeat), etc.  

August 2: 14-16 x 400M @ 10K pace.  100M recovery.  (Coach Ed will be absent this week and next). 

August 9:  6 - 8 x 800M @ 5K pace.  400M recovery.  

August 16:  3 - 4 x 1-Mile @ 10K pace.  400M recovery.  (We will do this workout on Custis Trail if pre-empted by a HS field hockey game). 

August 23:  Ladder workout.  See June 28. 

August 30: 20-minute Tempo Run.  2 x 400M @ 5K pace.  200M recovery.  (Same as August 16 -- on Custis Trail if preempted by HS field hockey.  

September 7:  8 x 600M @ 5K pace, alternating 200M & 400M recoveries.  If track not available, we will do a comparable workout on Custis Trail. 

September 14: 3 - 5 x 1-Mile @ 10K pace.  400M recovery. 

September 21:  4 x 5:00 @ 5K pace.  5:00 recovery. 

September 28:  2 x 15:00 Tempo Runs.  2:30 recovery.  Finish with 2 x 400M @ 5K pace, 200M recovery. 

October 4:  8 x 800M @ 5K pace.  400M recovery.  

October 11: 2 x 20:00 Tempo Runs. 3:00 recovery.  Finish with 2 x 400M @ 5K pace, 200M recovery. 

October 18: Mile repeats @ 10K pace; Marathon Pace for MCMers.  400M recovery.  Number of repeats at your discretion.  

October 25:  8-10 x 500M @ 5K pace.  300M recovery. 

November 1: 12 - 20 X 400M @ 10K pace.  100M recovery. (More repeats for late November marathoners; fewer repeats for others). 

November 8:  800M repeats @ 5K pace; 400M recovery.  Pace and # of repeats dependent on whether you are building toward a race or in recovery mode.  

November 15: 3 x 1-Mile @ 10K pace. 400M recovery. 

November 22: No workout.  Happy Thanksgiving! 

November 29: 3 x 2000M @ 10K - 10M pace. 400M recovery. 

December 6: 12 x 400M @ 10K pace.  100M recovery. 

December 13: Christmas-Hanukah Relays. 2-person teams, each runner alternating 10 laps (8K total distance). Prizes and Happy Hour afterwards! 

December 20: 20-minute Tempo Run

December 27: No Workout.  

January 3, 2018:  6 x 800M.  400M recovery. 

 

 

 

 

 

 

UPDATE on April Workouts

All -- 

Since we have learned that "organized groups" are not welcome to run on the Yorktown HS track during HS soccer matches, we will not, as previously indicated, have a scheduled track worjout at Yorktown on April 19 and 26.  Individuals can use the Yorktown track is they so choose.  However, we will have an organized workout on both nights, meetng outside the Washington-Lee stadium, and using the Custis Trail.  Workouts as follows: 

April 19: 3-4 x Mile repeats.  NOTE:  This is a different sequence from what we have used in the past. From stadium, turn right on Stafford St.  Cross I-66 bridge, then turn left on 15th St N.  Follow 15th St. up the hill to entrance to Custis Trail on left.  Shortly after you reach the trail, you will see Mile marker 1.5 on your right.  Keep going (jogging for warm-up) to marker 1.0.  Start Mile Repeat #1 at mile marker 1.0. (Located about 50M past trail exit to N. Glebe Road).  Run to Marker 0.0 (at end of underpass).  Turn right, and jog slowly to entrance to Washington and Old Dominion Trail.  Then TURN AROUND and jog slowly back to Marker 0.0, and start Mile Repeat # 2, finishing at Marker 1.0.  Then, jog a full 1/2 mile (it will be hilly!), and start Mile Repeat # 3 at Marker 1.5. Those doing 3 repeats should turn around at Marker 2.0 (located just past bench and water fountain in flat area) and run back to Marker 1.5.  Those doing 4 repeats should continue to Marker 2.5 (located at end of mesh-covered bridge over Lee Hwy).  For recovery before final repeat, I recommend taking a left turn into the nearby residential streets, then coming back to trail to start Mile Repeat # 4 and returning to Marker 1.5 to finish. Confused? Check out the map.

Pace for this workout will vary due to numerous hills.  Effort should be 10K race pace, not faster.  You may chose to work the uphills and run more relaxed on downhills and flats. 

April 26:  6-8 repeats of "3 minutes on/2 minutes recovery." Strongly recommend that you vary pace on these, going easier at the start.  Use Custis Trail going East. To avoid any street crossings, turn around at Marker 3.5, which is at end of bridge over I-66 on 21 st N (you will have turned left onto 21st St. after climbing a hill to stay on the Trail.  Marker 3.5 in 0.1M after you make that turn.  NOTE: Coach Ed may not be there at this workout. 

Looking ahead to May 2017, it appears we will also be using the Custis Trail on May 3, but track should be available thereafter, as there are no currently scheduled HS the remainder of the month.  Summer workouts (May-August) will be posted shortly.

 

Page 1 of 40

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.

 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.