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.

Track Workouts August-December 2018

Members and Guests:
Time to update our Track Workout schedule through the end of 2018. The good news is that (fingers crossed!) there are no scheduled HS games at the Washington-Lee stadium after August 22. (As a result of the game on August 22, the workout for that night is CANCELED.) So, here are the workouts for the rest of the year.
Remember that all workout descriptions are FLEXIBLE: If you feel you cannot do what is scheduled, we will modify/customize to your needs!
AUGUST 22: TRACK UNAVAILABLE. WORKOUT CANCELED. Paul Thurston 4.5-Miler is Tuesday 8/21.
AUGUST 29: 6-8 x 800M. 5K pace.. 400M jog recovery. (This is a change from prior schedule). Coach Ed absent.
SEPTEMBER 5: 2 x 15:00 Tempo Runs (10M pace). 2:30 recovery.
SEPTEMBER 12: 4 x 5:00 @ 5K pace. 5:00 recovery.
SEPTEMBER 19: 3-5 x 1 Mile @ 10K pace. 400M recovery.
SEPTEMBER 26: 12-20 X 400M @ 10K pace. 100M recovery.
OCTOBER 3: 6-10 x 800M @ 5K pace. 400M recovery.
OCTOBER 10: 2 x 20:00 Tempo Run (10M pace). 3:00 recovery.
OCTOBER 17: 5 X 1000M @ 5K pace. Slow 400M recovery.
OCTOBER 24: 400M repeats. 100M recovery. Pace/number depend on whether you are running MCM.
OCTOBER 31: 3-5 x 1 Mile. 10K pace. 400M recovery.
NOVEMBER 7: LADDER: 400M-800M-1200M-800M-400M. ALL at 5K pace. 400M recovery.
NOVEMBER 14: 6-8 x 800M. 400M recovery. Choose your pace.
NOVEMBER 28: 12 X 400M @ 10K PACE. 100M recovery.
DECEMBER 5: 4 X 1200M. 10K PACE. 400M recovery.
DECEMBER 12: Christmas/Hanukkah Relays. Two-person teams, alternating a total of 20 (10 each) 400M laps. Happy Hour to follow!
DECEMBER 19: 800M repeats. 400M recovery. Choose your pace and number.
JANUARY 2: 5 X 1000M. 5K pace. 400M recovery.


Wednesday Night Track Workouts for May - August

Members & Guests: 

With one possible exception (May 30), it appears that the Washington-Lee Track will be available to us through the end of August. Thanks for your patience during the Spring sports season, and we look forward to having all of you back on the track on a regular basis.  Whatever your goal is, such as a Fall marathon, 13.1M or 10M, track work is an essential ingredient for success. 

Note that most of our workouts will include repeats of 800M and less.  If you do not already do a separate Tempo workout during thr week (and even if you do) you should incorporate in some of your weekend long runs Tempo Run stretches of 2-4 miles.  Aim to do these on relatively flat portions of the long run course.  Tempo Runs are at 10M - 13.1M pace.  

A reminder that workouts start at 7:15; be warmed up and preapred to start at that time.  

May 16: 12 - 16 x 400M @10K pace.  100M slow jog recovery. 

May 23: 4 x 5:00 @ 5K pace.  5:00 recovery. 

May 30: There is a possibility of a soccer game this evening.  Check here the day before for an update.  If we are on the track, we will do 8 x 600M repeats @ 5K pace.  Alternate 200M and 400M recovery jogs.  

June 6: Ladder: 800M (400M recovery) - 400M (200M) - 200M (:30) - 1000M. 3:00 jog, then repeat.  All repeats at 5K pace or faster EXCEPT the 1000M, which is at 10K pace.  NEXT RACE: Sunday June 10, WDF/RATW 5K. 

June 13: 12 - 18 x 400M @ 10K pace.  100 slow jog recovery.  

June 20: 800M repeats @ 10K pace; 200M recovery.  Number of repeats depends on whether you are racing the next evening.  NEXT RACE:  June 21, Hugh Jascourt 4-Miler.  

June 27: 10 x 500M @ 5K pace.  300M recovery.  


July 11: 12 - 20 x 400M @ 10K pace.  100M recovery. (OR 400M repeats at >5K pace, 200M recovery). NEXT RACE: July 14, Bastille Day 4-Miler. 


July 25: Repeat May 30 Workout.  600M repeats @ 5K pace with alternating 20M/400M recoveries

August 1: (Weather permitting): 3-4 x 1-Mile.  10K pace. 400M recovery. 2 x 400M @ 5K to finish.  (If heat condtions oppressive, will do 800M repeats instead).  NEXT RACE: August 7, Steve Thompson 8K.  

August 8: 20-minute Tempo Run. 2 x 400M to finish.  (May break into 2 x 10:00 due to weather). 

August 15: 12 - 20 x 400M @ 10K pace.  100M recovery. 

August 22:  6 - 8 x 800M @ 5K pace.  400M recovery. 

August 29:  4 x 5:00 @ 5K pace.  5:00 recovery.  





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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 National Capital 20 Miler and 5 Miler
Sun, Sep 29th, 2019, @7:00am
AAH 5k
Sun, Oct 6th, 2019, @8:00am
Vida Thrive 5K
Sat, Oct 12th, 2019, @8:00am
Kinhaven 5K, 1K Fun Run, and Toddler Dash
Sun, Oct 20th, 2019, @9:00am
October Happy Hour/Bunion Derby Awards
Thu, Oct 24th, 2019, @6:30pm
Board Of Directors Meeting
Thu, Nov 14th, 2019, @7:00pm
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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.