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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 Workout Canceled for November 2nd
As announced at last week's workout, there will be no track workout on November 2nd, due to a tournament taking place at the Washington Lee stadium.
We will resume workouts on Wednesday November 9.
Coach Ed
Track Workouts -- Fall 2011
Friends --
The good news is that with the exception of the Wednesdays at the end of October, the track will be available for our use this fall. Obviously, rainouts and re-scheduled games may affect this, but we will aim to keep on top of any such changes and let you know. Our first alternate option will be Yorktown HS, and if that is not available, Wakefield. Home page will have updates closer to the workouts.
On to the workouts. Most of these will be familiar. There is one new workout -- a variation of "The Michigan Workout" (you can Google this). I've modified it to make it a bit easier, but it is tough. We will do it once, in late September.
You will see variation in the workouts, and may wonder (if you are running a marathon) whether these are "marathon prep" workouts. They are; all should help you feel more comfortable in sustaining your marathon pace.
Reminder: 5K race pace = Interval Pace; 10K = "Cruise" Pace; 10M = Tempo Pace.
September 7: 16-20 x 400M @10K pace. 100M jog recovery. OK to take a break halfway through.
September 14: 5 x 1000M @ 5K pace. SLOW 400M jog recovery. Use the outer lanes.
September 21: 3-4 x 1600M @ =/>10K pace. 400 jog recovery.
September 28: Modified Michigan.
(1) 2-mile warm up at increasing pace, finishing with last 800M at marathon pace.
(2) After quick rest to re-assemble, 1600M @ 5K pace, followed immediately by 1200M @ marathon goal pace.
(3) Repeat Step 2 twice (once is okay if that's all you can handle).
(4) 1-Mile cool down.
Due to length of the workout, we will start the 2-mile warm-up at 7:05.
October 5: 2 x 17:30 @ Tempo Run Pace. 2:30 recovery.
October 12: 8 x 800M @ 5K pace. EASY 400M recovery
October 19: [Workout @ Yorktown or Wakefield -- check website]: 12 - 20 x 400M @ 10K pace. 100M recovery.
October 26: [TBD]
November 2: 6 x 800M @ 5K pace. 400M recovery.
November 9 3 x 1600M @ 10K pace. 400 recovery.
November 16: 4-5 x 1000M @ Tempo Pace. 400M recovery.
November 23: No workout.
November 30: 12 x 400M @ 10K pace, 100M recovery.
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
| Kenmore PTSA 5K Sat, May 10th, 2025, @8:00am |
| BESTKids Super Hero 5K Sat, May 10th, 2025, @8:30am |
| 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 |
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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. |