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.

Wednesday Track - 8 to 10 x 600m in 10k, 400m jogs

Wednesday Night Hawks

Tonight, the weather will be terrific – still warm at nearly 60 degrees (!), not too much wind, and depending on when you start, a little light out. W&L track is clear of ice and snow, just a little damp, and should be safe to run. While there will NOT be an organized workout, a number of people will be running. Even though it will be nice, still bring some water to keep hydrated.

February 24, 2020 - 8 to 10 x 600m in 10k pace - with 400m jog recovery in between

• Fastest Runners: 6:00 to 6:30 Pace, 9 to 10 Intervals
• Fast Runners: 6:30 to 7:00 Pace, 8 – 9 Intervals
• Intermediate Runners: 7:00 to 7:45 Pace, 8 – 9 Intervals
• Regular Runners/MTP Trainees: 7:45 to 10:00 Pace, 8 Intervals

This is another speed workout guaranteed to build both strength and stamina for your spring races. These are tougher than they look, so try to finish strong - push that last 100, and make sure you focus on your running form so you run efficiently, effectively, and injury-free. Up on your toes, knees lifting higher, Arms at your sides, not crossing over. I would ease into these by running the first couple in 10m pace, but also feel free to crush the last couple in 5k pace if you are still feeling frisky.

 

Wednesday Track - 4 to 5 x 1000m in 10k Pace

Wednesday Night Hawks

The weather tomorrow evening will be cold, about 30, with lower humidity and wind at just 6 MPH – and just before the next Snow/Sleet/Ice/Freezing Rain/Rain Storm will mess everything up.

We continue with no "FORMAL" DCRRC Track Practice in Arlington, although some will run at W&L, Yorktown High School and Falls Church HS at various times, due to the on-going Coronavirus restrictions. We hope to be back soon, but until then, self-appointed small groups can do our scheduled workouts on their own.

February 17, 2021 – 4 to 5 x 1000m at 10K ("Cruise interval") Pace, w/400m easy jogs in between

Water breaks are important ALL year round, even when it will be chilly like tomorrow, so remember to hydrate before, during and after your runs - tomorrow each time we finish at our usual start place!

NOTE: I expect to see your heart rates in the mid to high 80% of Maximum range, but if your rates are higher, you need to slow down!

Fastest Runners: 5:30 to 6:30 Pace, 5 x 1000m Intervals

Fast Runners: 6:15 to 7:15 Pace, 5 x 1000m Intervals

Intermediate Runners: 6:45 to 7:45 Pace, 4 to 5 x 1000m Intervals

MTP Trainees/Oldsters like Big Guy: 7:45 to 10:00 Pace, 4 x 1000m Intervals

This week's workout is a strong speed workout, but given the distance, also and endurance workout. Focus on form, eyes front, knees higher, arms at side lifting the knees, hands relaxed, on toes. This is about a 5k race for most of you, so take it easy on the recovery jog/walk/water legs of 400m, and if you are feeling frisky, put it into the last 1000m interval, perhaps in 5k pace.

 

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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 Burke Lake 12K
Sun, Mar 7th, 2021, @10:00am
Annual Club Membership Meeting
Sun, Mar 7th, 2021, @7:00pm
Book Club
Sun, Mar 14th, 2021, @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.