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.


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.


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.

DCRRC 2020 "Secret Santa" Virtual Holiday Relays

This year, we are planning something a little different for the DCRRC Annual Holiday relays. Since social distancing is keeping us apart for a little while longer, we've decided to change the Holiday Relays format just a little bit to the "DCRRC 2020 "Secret Santa" Virtual Holiday Relays."

Everyone will still run ten 400m intervals, with a quick two-minute break in between each interval when you will stop your watch, but you won't have to slap hands or pass a Candy Cane to your partner. We will still pair the fastest runner with the least fast runner, but now we don't have to worry about "sand-bagging," because we will pairing you up AFTER all the times are in, making sure we pair the fastest with the least fastest, the second fastest with the second least fast, all the way down the line. After submitting your 10 x 400m total time, you will be paired with your "Secret Santa," that is, your partner in the relay, and while we won't be on the track at the same time, we will be together in spirit!

There will still be prizes for first, second and third, and a pair of special presents from Coach Big Guy to the pair that trys hard, but still anchors the relays bringing up the rear, where he often finishes in races these days! ;-) This is also a great chance to try out your costume for the Club holiday costume contest that is usually held at the relays event, will also be virtual this year. Send a photo of your holiday running attire to anytime between December 1-18. Entries will be posted on the club Facebook page and members can vote until December 24th. The first 5 entries received get a DCRRC face mask. Prizes TBD.

Here is how you do the DCRRC 2020 "Secret Santa" Virtual Holiday Relays: You will need a Garmin or similar timer. Head to the track, and warm up. Start your Garmin or timer on your first 400m lap of the track, stopping it after the first 400, and then hitting the split button after you stopped the watch so we can see your ten splits – wait two minutes – on the honor system (Coach Big Guy will count to 120 in his head) – then start your second lap, stopping after the second 400m, stopping the watch then again hitting the split button for the second time, and rest standing at the start for two more minutes. Repeat for all ten 400m intervals, then submit a picture/screenshot of your total time to . Please let us know your Name/Age/Sex so we can report Age Group winners if Big Guy can get some help with doing the results.

Here is an example: Since Coach Big Guy usually runs 2:00 for each 400m interval on Thursdays, for example, his total time for all ten 400m intervals will probably be about 20 minutes. That total time of 20 minutes will be entered onto the "Secret Santa" Spreadsheet for pairing purposes. You will get a more than a week to run your ten (10) 400m intervals, from tomorrow, Wednesday December 9th until Thursday, December 17th. Please send your entry to Coach Big Guy at (, and entrys must be received by Midnight, Friday December 20th. The Big Guy and his Elves (Jill Brasky and Keith Campbell) will try to get the awards figured out as quickly as possible.

We hope the fact that the relays are virtual and spread over a week means we will have more entries throughout the Club – let's also see Alumni like CaSandra from Florida and Steve South from London join in, so we can spread holiday cheer around the world in these challenging times. We runners will always rise to meet any challenge, and we look forward to sharing the "Secret Santa" Holiday Relays cheer with everyone of you!


Track Workout Update -- July 2020


Apologies for not posting sooner. After Arlington County's latest announcement, in late June, that tracks would be open with lighting in the evenings, we approached the County to see if organized workouts of any kind would be permitted. Sadly, they are not. So, in order to comply with this rule and avoid difficulties for the Club or any of its members, no *organized* Wednesday Night or Thursday Morning track workouts can take place. This does not, however, prevent small groups of training partners from meeting at the track to work out. Nor does it prevent you from seeking guidance (by email or in person) from Coach Ed or Coach "Big Guy." Should you have any questions, or just want to get in touch, please reach out.

Conditions this week (Wed. July 8) continue to be pretty unbearable. And looking ahead to the next two weeks, no relief in sight. (For example, projected Temp + Dew Point for July 8 at 7 PM = 157). So, the recommended workouts below will be on the brief side, with longer than typical recoveries, to make sure your HR has time to reduce. Use your HR monitor to check on your real level of stress, and of course, hydrate.

July 8: 10-12 x 400M, 10K pace, with 200M jog recovery. 

July 15: 6 x 500M @ 5K pace, with 300M jog recovery. ALTERNATIVE: Participate in Club Virtual 1-Mile challenge.

July 22: 10 to 20 x 200M @ ~5K* pace, 200M recovery. [*Start these at a more relaxed pace, and aim to speed up as the repeats progress. Aim to reach your pace for 1 MILE by repeat 9 or 10. STOP the workout when it becomes too difficult to hold that pace.

July 29: 6 x 800M, 10K pace, 400M jog. Weather permitting, these can be done at faster (5K) pace.

Should circumstances change with regard to organized workouts, we will let you know. Just know how much I miss seeing all of you and running/coaching with you. 

Coach Ed




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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
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.