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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 7:10pm and start the workout at 7:15pm. 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 June 19
Hey Runners,
Wednesday night is track night.
Meet at Washington and Lee High School Track (http://goo.gl/maps/zyXt4) for our group workout, and join the rest of the runners at Carpool (http://goo.gl/maps/7fUVV) for post workout beers and burgers.
The workout starts promptly at 7:30, so be there a little early to get your warmup in.
Tonight:
1. 2 x 400M @ 5K pace. 200M recovery.
2. 4 - 6 x 800M @ 5K pace. 400M recovery.
June-July 2013 Track Workouts
Members, Trainees, & Guests:
Following is our schedule for workouts thorugh the end of July.
Keep in mind that the Wednesday Night Track Workouts start at 7:30 PM at Washington-Lee HS. The entrance to the track is on Stafford St. in Arlington, just north of Washington Boulevard and about a 5-minute run from either the Ballston or Virginia Square Metro Stations on the Orange Line.
Parking is most accessible in the Garage north of Washington-Lee HS, which is situated above highway I-66. Some street parking also available.
Weather: Workouts may be altered in case of severe heat and/or humidity. It is a good idea to check both the temperature and the dew point before you come to the workout. Add the two numbers together. Any total above 130 will be a bit uncomfortable. Any total above 140 should lead you to pull back on your pace. Any total above 150 is bordering on dangerous, and the workout will be adjusted with shorter distances or extra breaks if need be.
Marathon Trainees: Your goal is to develop a consistent pace in these workouts, not necessarily to hit the "goal" pace of 5K or 10K, etc., as listed. Coach Ed and your program coaches will be glad to help. It is better as a beginner to complete the workouts at a consistent and more comfortable pace; faster times will come naturally later on.
On to the workouts:
June 12: 1. 2 x 200M. 5K pace. 200M recovery. 2. 8-10 x 500M @ 5K pace. 300M recovery.
June 19: 1. 2 x 400M @ 5K pace. 200M recovery. 2. 4 - 6 x 800M @ 5K pace. 400M recovery.
June 26: Sprint Medley Ladders: 200M - 200M - 400M - 800M. All @ 5K pace, with 200M recovery. Rest 3-5 minutes, then do another set. Rest 3-5 minutes, then do a third set.
July 3: 12 x 400M @ 5K pace. 200M recovery.
July 10: 2 x 200M @ 5K pace. 200 recovery. Then, 8-10 x 500M @ 5K pace. 300M recovery.
July 17: DCRRC Bluemont 5K
July 24: DCRRC "Bring Back the Mile" and 3K Track Championship Races
July 31: 12-16 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
| DCRRC Women's Distance Festival 5K and Run After the Women 5K Sun, Jun 9th, 2024, @8:00am |
| Book Club Sun, Jun 16th, 2024, @4:00pm |
| DCRRC Age Handicapped 4-Miler Thu, Jul 4th, 2024, @8:00am |
| DCRRC Bluemont 5K Wed, Jul 24th, 2024, @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. |