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 Work for November and December
Members & Guests:We may finally get some chilly nights at the track, but it is no reason not to come out. November and December will largely be months for recovery and building back, with most workouts at Tempo or 10K pace. Use the Tempo Pace or Cruise Intervals readings on the McMillan Running Calculator to set your pace.
We will run each week this winter, with the exception of Wednedsay November 21, and Wednesday, December 26th. I do not anticipate any interruptions in our use of the track, and with any luck, we may see the lanes on the far turn opened up when the new section of the high school opens in January.
Workouts for spring races, including but not limited to marathons (Boston, National), will start in earnest in early January. Meanwhile, these workouts will provide a good base for the spring.
A word to the wise: Marine Corps Marathoners should lay off speed work until at least November 14. Waiting until November 28 will nto hurt you a bit. NYC marathoners definitely should hold off until November 28th. But please use Wednesday night for recovery runs, and if you want to do some speed work, I'd recommend some 100M stirdes on the infield turf. Take care of your legs.
November 7: 800M repeats. Number and intensity will depend on your stage in training or recovery process.
Philadelphia Marathoners will want to do these pretty hard, at 5K pace, with a 400M interval. Eight repeats if you can manage it.
Others should do 6 repeats, at 10K pace, with a 200M recovery jog.
November 14: 400M repeats. Again, number will depend on your place in training cycle. Those starting back from fall races can do as few as 6 and up to 12. Those training for December races can do up to 20 maximum, but 16 is probably sufficient. Pace is 10K (Cruise Interval) with a 100M jog interval.
November 21: Night off. Race or volunteer at DCRRC/PWBA Turkey trot on Thursday morning.
November 28: 1600M repeats. Cruise interval pace. 200M rest. 3-4 repeats.
December 5: 400M repeats. 100M rest. All marathoners should be ready to do 12-14 repeats, with exception of Philadelphia folks, who might want to limit to 6 or 8. See November 14.
December 12: 2 x 12 minutes tempo run. 2:00 break.
December 19: Christmas Relays with Hannukah Geld. 2-member teams seeded at Coach's discretion. Major awards. Each runner completes 10 alternating laps. Will Dremo's still be open for a celebratory drink afterwards?
December 26: Merry Chrstimas, see you on January 2nd!
Winter 2008 Workout Schedule Set
Members & Guests:We will resume Track Workouts on Wednesday nights at 7:00 pm at the Washington-Lee HS Track in Arlington. Track is located in the W-L stadium, bordered on the south by Washington Boulevard, and a short jog from both the Ballston and Virginia Square Metro stations on the Orange Line.
Warm-ups start at 7:00 pm; we start thr workout proper at 7:15. These workouts are also the official track workouts for the official training programs for the Wirefly National Marathon and National Half-Marathon; the programs are sponsored by Reebok and directed by the DCRRC.
Remember that you can derive your suggested pace for these workoouts from the McMilllan Running Calculator. There is a link at the top of this page.
January Workouts
1/2/08: Repeat 1600Ms. 3 to 4 repeats at tempo or "cruise interval" pace, with SLOW 200M jog to recover. Those preparing for Saturday's 10-miler as a "key" race should attempto no more than 3 repeats.
1/9/08: Repeat 400Ms, with 100M jog rest. 12-14 repeats at 10K pace or "cruise interval" pace.
1/16/08: Repeat 1000M at tempo/cruise interval pace. 5-6 repeats, with slow 200M jog to recover.
1/23/08: 2 x 12-minute tempo-pace runs. 2:00 recovery break.
1/30/08: 6 - 8 x 800M at cruise interval pace. 200M recovery jog.
February Workouts
2/06/08: 14-16 x 400M at cruise interval pace. 100M recovery.
2/13/08: 2 x 15-minute tempo-pace runs. 2:30 recovery break.
2/20/08: 3-4 x 1600M @ 10K pace. 400M recovery jog.
2/27/08: 16-18 x 400M @ 10K/cruise interval pace. 100M recovery jog.
March Workouts
3/05/08: 800M repeats, with 400M recovery at 5K pace. Number: 6 to 8. National Marathon Training Group will do fewer in number due to upcoming 10K race.
3/12/08: 400M repeats at 10K pace, 100M recovery. Maximum 20, though some will want to do fewer.
3/19/08: Split Workout: Tempo-Pace Runs for those in National Marathon and Half; 1000M repeats at 5K pace for others, with 400-600M recovery jog.
3/26/08: Split Workout: Light prep for those in National Marathon & Half; 1600M repeats for others.