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.

Workouts for March

All --

We will have the Washington-Lee track available for March 9, 16, and 23 -- at least according to the schedules we have been given.  Here's the workouts for those three weeks: 

March 9:  12 - 16 x 400M @ 10K ("Cruise Internal") Pace.  100M jog recovery. 

March 16:  5 - 6 x 1000M @ 10K ("Cruise Interval") Pace.  400M jog recovery.

March 23:  Pre-Marathon Taper.  Others:  4 x 5:00 @ 5K ("Interval") Pace.  5:00 jog recovery. 

Coach Ed






Track Workouts for January & February 2011

Apologies for the late posting of these workouts.  We will have the Washington & Lee track available on Wednesdays through the end of February.  March availability will depend on the as-yet unknown spring sports schedule.  So, we will post only through February at this point.  

The workouts for Marathon Training Program and the "regular" group will now merge. Adjustments are at the discretion of the directors of the MTP.  

Participants in the Half-Marathon Training Group should also follow the direction of their coaches.  The suggested workout pattern is to alternate workouts of 400M repeats and 800M repeats, at a comfortably fast and even pace, for the next six weeks or so.  Rest interval should be a jog of half the distance of the repeat (200M and 400M respectively).  This will seem repetitive, but when starting out with track work, that kind of repetition is beneficial. 

The February 23 workout is intended to mimic the famous "Yassoo 800s". This will be be explained at the track; you can also ask the program coaches.  


On to the workouts:  

January 12:    3 - 4 x 1600M    CIP (10K)   400M jog recovery. 

January 19:    5 x 1000M         TIP  (10M)   200M slow jog recovery. 

January 26     12 - 14 x 400M   CIP (10K)   100M jog recovery. 

February 2     3 -4 x 1600M      CIP  (10K)  400M jog recovery. 

February 9     6 x 800M            IP   (5K)     400M jog recovery. 

February 16   2 x 15:00           TP   (10M)   2:00 recovery. 

February 23   8 x 800M            IP    (5K)    400M 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).

 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.