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.

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.

14 to 18 x 400m w/100m jogs

Wednesday Night Hawks

Happy Cinco de Mayo! Before the tequila and Corona, let's get in some speed work! Tonight's weather will be nice, with temps in the High 60s, but windy at 15 MPS and gusts over 20 MPH. Dress accordingly, and still hydrate! W&L is still closed pretty much all the time, so perhaps your best bet would be to run at Yorktown HS in north Arlington (aka Greenbriar Stadium), which is generally open 6 AM to Dark, or even Falls Church or McLean HS, which from the look of things on Strava, seem to be generally open at those times.

May 5, 2021 – ON THE TRACK ON YOUR OWN: 14 to 18 x 400m in 10k Pace, with 100m jogs

Fastest Runners: 5:45 to 6:30 Pace, 16 to 18 Intervals

Fast Runners: 6:30 to 7:15 Pace, 15 to 18 Intervals

Intermediate Runners: 7:15 to 8:00 Pace, 15 to 17 Intervals

MTP Trainees/Others: 8:00 to 10:00 Pace, 14 to 16 Intervals

As Coach Ed always says, the focus here is on 10K pace – actual 10k pace, not what you WISH your 10k pace was or should be. The first couple of 400s should feel downright easy. Keep close tabs on your time for each 400 and for each recovery 100. If you find yourself slowing down appreciably, either stop the workout, or at least adjust your pace so that you can finish at least 10 repeats. We decided to actually run these the way they are supposed to be run the last time we did this workout, by slowing the 400s and jogging – not walking (I Admit it, it's my fault, I'm the walker of the group!) – the 100s, and I must say – the workout was a lot tougher but I realized that running it this way will lead to much better fitness – so slow down until you can maintain a good, steady, similar time for the 100m jog intervals and you will find these are much more helpful to your training. You should also focus on your form – get up on your toes and Lift your knees!

Coach Big Guy

 

Wednesday Track - 2 x 17:30 Minutes Tempo, 3 minute rest

Wednesday Night Hawks -

The weather Tonight will in the mid to upper 80s, so Hot, particularly since none of us has run locally with the temps this high since early last fall. W&L track is officially closed tonight, although some people have been known to jump the fence, but Yorktown is open until dark if you want to try there. Falls Church and McLean High Schools are also apparently available.

April 28th, 2021 – 2 x 17:30 minute Tempo Runs (These at 10m or better pace), with 3:00 minute standing rest with Water Break

Water breaks are important ALL year round, especially when it is hot as tonight, so remember to hydrate before, during and after your runs - after each interval

NOTE: I expect to see your heart rates in the Mid 80% of Maximum range, and if your rates are higher, you need to slow down!

Fastest Runners: 6:15 to 7:00 Pace

Fast Runners: 7:00 to 7:30 Pace

Intermediate Runners: 7:30 to 8:30 Pace

MTP Trainees/People in Coach Big Guys Pace Group: 8:30 to 10:45 Pace

This week's workout is a solid base workout, and this is a nice break from the more intensive speed work we have been doing. Take it easy on the first interval, accelerating slowly up to 10m pace. When you hit 17:30, stop and walk back to the start if on a track (stop and walk if on the streets), get some water, and then start the second 17:30-minute interval where we want you to do the same - accelerate slowly but steadily to 10m pace, with perhaps a couple of final laps (or the last 5 minutes if on the streets) at 10k pace. Both of these runs are great opportunities to learn to make moves in longer races where you accelerate to catch and pass runners who are running a steady pace.

 

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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 Women's Distance Festival 5K and Run After the Women 5K
Sun, Jun 5th, 2022, @8:00am
Book Club
Sun, Jun 12th, 2022, @4:00pm
DCRRC Hugh Jascourt 4-Miler
Tue, Jun 21st, 2022, @7:00pm
DCRRC Age Handicapped 4-Miler
Mon, Jul 4th, 2022, @8:00am
DCRRC Paul Thurston 4.5 Miler
Tue, Aug 16th, 2022, @6:45pm
 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.