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.

Back on the Track -- Sort Of


After a too-long hiatus, Arlington County has recently (June 5) reopened the tracks at W-L, Yorktown, and Wakefield for public use. However, the guidance accompanying this announcement stated that no "organized" activities are currently permitted.

Given recent events in the area, it would seem that group running should not be deemed an excessive risk. However, we are all well aware of the incocnsistencies attendant on phased reopening, which have been complicated by intervening events.Therefore, at this time, we will not resume organized Wednesday night track workouts, but hope to be able to do so in the very near future.

In the meantime, I encourage you to get "back on the track" either individually or in small groups that you form yourselves. I trust that most of you have kept in reasonasble shape -- as one of our group told me, we will come back with a stronger "base" than ever before. Here are a couple of suggested workouts that will give you an idea of your track fitness at this point, and help you build back your track confidence.

WORKOUT 1: 10 X 400M, 100M jog recovery, 10K pace. The stress here is on 10K pace. 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, stop the workout, and try again in a few days, adjusting your pace so that you can finish the 10 repeats. Those with a higher level of fitness can aim for a greater number of repeats, at your discretion.

WORKOUT 2: 6 x 800M, 400M recovery, 5K pace. Do not try this one (unless you are confident of a high level of fitness) until you have completed Workout 1. Try the first 800M at a slower pace, and aim to work down the repeats to faster pace as you progress. Again, if you find yourself slowing down appreciably, stop the workout, try again in a few days.

Most of all, I regret not seeing all of you the last three months. It has been a hole in my week. If you would like to join one of your workouts, just reach out and let me know, and if I can be there, I will. Also, please get in touch if you have any questions or would like some coaching advice.

Hope we are all together again, very soon.

Coach Ed


Track Canceled, But Let's Stay in Shape, and In Touch


By now all should know that DCRRC has canceled until further notice all races and group workouts. I am very sorry for those counting on and training for RnR Marathon/Half, Cherry Blossom, and Boston. The first thing you need to keep in mind, apart from concern for the health of our loved ones and friends, is that NONE of this training and preparation has gone to waste as a result of these cancellations and postponements. Second, this may be a time to scale back training to a "maintenance" level -- studies show that moderate exercise boosts the immune system, but that high-level, high-stress training can compromise it, as many of us know from experience. Long runs of 6-10 miles, and more moderate speed workouts (even just using hills on a regular run) will keep you in shape and ready to return once the world returns to normal. Third, keep in touch with each other to encourage, especially as many of us will be running on our own instead of with others. We are fortunately not in a situation where we need Government permission to leave our homes and go out for a run. So, as long as you feel healthy, go out and do so. Finally, if you have any questions or just want to check in, most direct email is

Looking forward to seeing all of you when we are "back on the track."

Coach Ed


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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 Burke Lake 12K
Sun, Mar 7th, 2021, @10:00am
Book Club
Sun, Mar 14th, 2021, @4:00pm
 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.