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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 6:45pm and start the workout at 7:00pm. 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 -- September-November 2010
Following are scheduled workouts for Wednesday nights for the next 3 months. Unfortunately, we lose one Wednesday in September, and three in Octoberr (13, 20, 27) to high school games currently scheduled for the Washington Lee stadium. Alternate workouts will be posted for those evenings.
The scheduled workouts are, for the most part, on the difficult side. Please remember that there is no obligation to complete all of the recommended repeats! I note that the SLR/Marathon Training schedule is also very challenging during this time. I strongly recommend that you consult with your individual coaches regarding whether to attempt to complete all of these workouts (both Saturday morning and Wednesday night). Personally, I would not try to do so -- I would skip some of the long runs or, if the long runs were that impoirtant to me, would go light at the track. (Keep in mind, for example, that recovering from a 20-mile run, or even a hilly 16 to 18, can take many days). I'm also available for any questions you might have on this score. You can email me at: edgrantnj@comcast.net
Without further ado:
Sept 1: 20-Minute Tempo Pace Run (Aim for 2-Mile Warm-Up and 2-Mile cool-down, minimum)
Sept. 8: 4 x 5:00 @ 5K ("I") Pace. 5:00 recovery between. Note: Easy does it on Saturday's 20-miler.
Sept. 15: 2 x 15:00 Tempo Pace Runs. 2:00 Recovery.
Sept. 22: 4 x 1-Mile Repeats on Custis Trail. 10K to 10M Pace.
Sept. 29: 8 x 500M, 5K ("I") Pace, 300M recovery
Oct. 6: 1 x 20-Minute, 1 x 15-Minute Tempo Run. 2:30 Break.
Oct. 13: Mile Repeats on Custis Trail.
Oct. 20: Short-Distance Work on Custis Trail.
Oct. 27: Easy run on Custis Trail.
Nov. 3: 16 x 400M, 10K (C/I) Pace 100M Recovery.
Nov. 10: 5 x 1000M Repeats. 5K Pace. Slow 400M Recovery.
Nov. 17: 20-Minute Tempo Run.
Nov. 24: NO WORKOUT.
Stride Clinic information
Thanks again to Paul Glodzik for coming to our stride clinic last Wednesday. Below you can find his contact details for any followup information you would like.
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).
Track Resources
Upcoming Events
| Hero Dogs 5K9 Sat, May 17th, 2025, @8:00am |
| Jamestown 5K Sat, May 17th, 2025, @9:00am |
| DCRRC One Hour Track Run Wed, May 21st, 2025, @6:45pm |
| Women's Distance Festival and Run After The Women Sun, Jun 8th, 2025, @8:00am |
| Rock Creek 5K Sun, Jun 22nd, 2025, @8:00am |
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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. |