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.

UPDATE on April Workouts

All -- 

Since we have learned that "organized groups" are not welcome to run on the Yorktown HS track during HS soccer matches, we will not, as previously indicated, have a scheduled track worjout at Yorktown on April 19 and 26.  Individuals can use the Yorktown track is they so choose.  However, we will have an organized workout on both nights, meetng outside the Washington-Lee stadium, and using the Custis Trail.  Workouts as follows: 

April 19: 3-4 x Mile repeats.  NOTE:  This is a different sequence from what we have used in the past. From stadium, turn right on Stafford St.  Cross I-66 bridge, then turn left on 15th St N.  Follow 15th St. up the hill to entrance to Custis Trail on left.  Shortly after you reach the trail, you will see Mile marker 1.5 on your right.  Keep going (jogging for warm-up) to marker 1.0.  Start Mile Repeat #1 at mile marker 1.0. (Located about 50M past trail exit to N. Glebe Road).  Run to Marker 0.0 (at end of underpass).  Turn right, and jog slowly to entrance to Washington and Old Dominion Trail.  Then TURN AROUND and jog slowly back to Marker 0.0, and start Mile Repeat # 2, finishing at Marker 1.0.  Then, jog a full 1/2 mile (it will be hilly!), and start Mile Repeat # 3 at Marker 1.5. Those doing 3 repeats should turn around at Marker 2.0 (located just past bench and water fountain in flat area) and run back to Marker 1.5.  Those doing 4 repeats should continue to Marker 2.5 (located at end of mesh-covered bridge over Lee Hwy).  For recovery before final repeat, I recommend taking a left turn into the nearby residential streets, then coming back to trail to start Mile Repeat # 4 and returning to Marker 1.5 to finish. Confused? Check out the map.

Pace for this workout will vary due to numerous hills.  Effort should be 10K race pace, not faster.  You may chose to work the uphills and run more relaxed on downhills and flats. 

April 26:  6-8 repeats of "3 minutes on/2 minutes recovery." Strongly recommend that you vary pace on these, going easier at the start.  Use Custis Trail going East. To avoid any street crossings, turn around at Marker 3.5, which is at end of bridge over I-66 on 21 st N (you will have turned left onto 21st St. after climbing a hill to stay on the Trail.  Marker 3.5 in 0.1M after you make that turn.  NOTE: Coach Ed may not be there at this workout. 

Looking ahead to May 2017, it appears we will also be using the Custis Trail on May 3, but track should be available thereafter, as there are no currently scheduled HS the remainder of the month.  Summer workouts (May-August) will be posted shortly.


Wednesday Night Track CANCELED For March 15

Due to track and weather conditions, the Wednesday Night Track workout for March 15 is canceled.  

A reminder that the track workouts for March 22 and 29 will take place at Yorktown HS track (Greenbrier Park), due to scheduled high school games at Washington-Lee.  

Coach Ed 



Page 10 of 49

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.