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.

Stride Clinic information

Thanks again to Paul Glodzik for coming to our stride clinic last Wednesday. Below you can find his contact details for any followup information you would like.


Paul Glodzik DC, CSCS, USAW, CKTP
12200 Tech Road, Suite 104
Silver Spring, MD 20904
Phone: (301)-622-9000
Fax: (301)-622-1961
Paul Glodzik DC, CSCS, USAW, CKTP
12200 Tech Road, Suite 104
Silver Spring, MD 20904
Phone: (301)-622-9000
Fax: (301)-622-1961



Track Workouts -- May Through August 2010

Welcome Back to the Track!

Following are the proposed workouts for the next 4 months.  Based on current information, we will be on the track all evenings EXCEPT May 19, where the calendar indicates a high school tournament.

I will post workouts for July 14 and 21.  However, there are Club-sponsored races on both of those evenings,  While the track will be available, the coaching crew will likely be at the races.

Workouts should be familiar to those who have been with us a while.  A word about number of repeats:  Do not pressure yourself to complete the stated number.  Less-well-conditioned runners should do fewer repeats.  Also, those runners who have been "slowed by age" should factor in that they are running just as hard as the younger set, but take longer to complete their repeats.  Thus, it is perfectly acceptable, and indeed recommended, to compensate for this by doing 1 or 2 fewer repeats (or more, depending on the workout).  Remember, your body does not count mileage -- it counts time and level of effort.   And it is really good at counting those two items, meaning that if you spend too much time at too high a level of effort, your body will pay you back.

The same type of adjustments can be made to pace.  If the workout calls for "I/P" and you (or the weather) can only handle "C/I" pace (see below), then take the slower pace. 

Paces:  "Interval Pace" (I/P) generally is equivalent to 5K race pace, "Cruise Interval" (C/I) to 10K race pace, and "Tempo Interval" (T/I) to 10Mile race pace.  However, do check the McMillan Running Calcultor to ensure that you are keeping an honest pace (which often means slowing down!)  There is a link on this page to the Calculator.

Finally, workouts are subject to modification due to weather conditions. 

May 5:     6 to 8 x 600M @ I/P   400M recovery. 

May 12:   4-5 x 1000M @ I/P    600M recovery.

May 19:   Custis Trail:  Mile Repeats at T/I.  (200-400M recovery if doing on track). 

May 26:   6-8 x 500M @ I/P     300M recovery

June 2:     4 x 5:00 @ I/P    5:00 recovery

June 9:     10-12 x 400M @ C/I   100M recovery  (DCRRC Race on 6/8)

June 16:    4-5 x 1000M @ I/P    SLOW 400M recovery (outside lanes)

June 23:    3 x 1600M @ C/I    400M recovery

June 30     6-8 x 500M @ I/P   300M recovery

July 7        Ladder:  800M - 400M - 200M - 1000M; Half the distance in recovery.  2 sets with 4:00 break.

July 14      RACE NIGHT.  Track:  6-8 x 600M @ I/P.  400M recovery.

July 21      RACE NIGHT.   Track:  12-14 x 400M @ C/I  100M recovery.

July 28      TRACK RACES [TENTATIVE].  If so, no workout. 

Aug. 4       3-4 x 1600M @ T/I  400M recovery.  (DCRRC race on 8/3)

Aug. 11     6-8 x 500M @ I/P   300M recovery

Aug. 18     12-16 x 400M @ C/I  100M recovery

Aug. 25     4-5 x 1000M @ I/P  400-600M recovery. 





Page 53 of 63

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.