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.

Wednesday Night Track Is . . . Back!

Members and Guests:

The track at W-L High School has been reopened, and after a 16-month hiatus, is now available for organized track workouts. Having taken a non-scientific survey of Club members, including at Thursday's well-attended Happy Hour at the Four Courts, I've concluded that the best way to get us back in the habit of track workouts is to start very simply, easily, and with maximum flexibility.

So, for this coming Wednesday (June 30), let's meet at the usual time (7:00, workout starts at 7:15) in the usual place on the track, near the top of the straightaway. The workout, for those who choose to do is, will be 400M repeats with a 200M recovery jog. NO set or recommended pace -- run at a pace that is comfortable for you at the current moment.We'll reconvence the following week (July 7), and then take two weeks off in deference to the DCRRC races scheduled for July 14 (Bastille Day) and July 21 (Bluemont 5K). The latter race, in particular, would offer a good assessment of "where we are" in terms of condition. We'll collectively decide on a July 7 workout depending on conditions (physical and meteorological).

I've missed seeing all of you, and ask your forbearance if names and faces have slipped from my memory. See you at the track!

Coach Ed


4 to 6 x 1000m in 5k pace, 400m jogs

Wednesday Night Hawks

The weather tonight will be lovely for summer, with temps in from the low 70s and low humidity, and little wind. W&L HS track is finally officially available and should be open this evening for those who want to practice on Wednesday night. Coach Ed, our fearless leader, will be returning soon to Coach the Wednesday Night Hawks, although I don't know if he will make it tonight. In any event, warm up will start before or at 7 PM, with practice to begin promptly at 7:15. If you haven't renewed membership and signed the new waiver including Covid, please do so before practice, and if you haven't finished your vaccination process – please follow all CDC guidelines and socially distance!

June 23, 2021 – 4 to 6 x 1000m at 5K ("Interval") Pace, w/400m easy jogs in between

Water breaks are important ALL year round, even when it will be nice like tonight, so remember to hydrate before, during and after your runs – after each interval, if possible, but at least every other interval!

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

Fastest Runners: 5:15 to 6:15 Pace, 5 to 6 x 1000m Intervals

Fast Runners: 6:15 to 7:00 Pace, 5 x 1000m Intervals

Intermediate Runners: 6:45 to 7:30 Pace, 4 to 5 x 1000m Intervals

Coaches/MTP Trainees: 7:30 to 9:30 Pace, 4 x 1000m Intervals

This week's workout is a strong speed workout, but given the distance, also an endurance workout. Focus on form, eyes front, knees higher, arms at side lifting the knees, hands relaxed, on toes. This is about a 5k race for most of you, so take it easy on the recovery jog/walk/water legs of 400m, and if you are feeling frisky, put it into the last 1000m interval, perhaps in 3k pace.

Coach Big Guy


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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.