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.

Christmas/Hanukah Relays This Wednesday Night (12/18)


Our annual Holiday tradition is upon us. Please join us Wednesday evening for this most special of track workouts. Even if you have not been with us for a while, we want to see you again!

The format, for those unfamiliar, is simple. We aim to seed runners from fastest to less-fastest, trusting their honesty (!), and then pair up the fastest with the least fastest, and so on down the line until the final pairing of runners at the median. To aid the process this year. and to avoid awkward "Don't-I-Know-You?" moments, we will have name tags where you can write your first name and your honest projected time for a 5K, based on current level of fitness. That should help in the sorting process.

Once the two-member teams are all paired up, we start the relays. Each person will run 10 x 400M, alternating laps, so the total team distance is 20 laps, or 8KM. As in 2018, we will have sturdy candy-cane "relay batons," and baton exchanges must take place with the defined 20-meter zone.

In order for this all to go smoothly, please arrive early! If you usually come at 7:00, aim for 6:45, so you can warm up and then be ready for the organizing line-up around 7:00.

Looking forward to seeing you all, 

Coach Ed


Wednesday Night Track Workouts September-December 2019

Below are listed the track workouts for the remainder of 2019. Workouts are open to all members of the Club, as well as out-of-town guests and those trying things out before they decide whether to join. Notable marathon dates are highlighted.

September 4. 6 x 800M @ 5K pace. 400M recovery. This is an adjustment from previous-announced workout due to adverse weather prediction (heat and high dew points).

September 11. 4 x 5:00 @ 3K-5K pace. 5:00 recovery.

September 18. 12-20 x 400M @ 10K pace. 100M recovery.

September 25: BACK TO SCHOOL NIGHT. Track is open by parking will be limited. If driving, arrive early to grab (or hunt for) a space. Be careful for neighborhood parking restrictions.

9/25 Workout. 4 - 6 x 1600M @ 10K pace. 400M recovery.

October 2. 5 x 1000M @ 5K pace. Slow 400M recovery. [Coach Ed absent].


October 9. 2 x 20:00 Tempo Run. 3:00 recovery between runs. After a break, finish with 2 x 400M @ 5K pace, 200M recovery.


October 16. 6 - 10 x 800M @ 5K pace. Slow 400M recovery.

October 23: 6 x 1000M repeats at 10K pace. 400M recovery. NOTE: Potential HS field hockey tournament match may force us to use the streets/sidewalks. Will update day before workout.]


October 30. 10 x 500M @ 5K pace. 300M recovery.


November 6. 12 - 20 x 400M, 10K pace. 100M recovery. OR 5 - 6 x 1600M @ 10K pace, 400M recovery.

November 13. 2 x 20:00 Tempo Run. 2:30 recovery. 2 x 400M to finish.


November 20. 3 x 1600M @ 10K pace. 400M recovery. Optional 2 x 400M @ 5K pace to finish.




December 4. 12 x 400M, 10K pace. 100M recovery.

December 11. 6 x 800M @ 5K pace. 400M recovery.

December 18. Christmas-Hannukah Relays! Two-Person teams, alternating laps (10 each). Fun prizes and Happy Hour to follow!

December 25: MERRY CHRISTMAS! NO WORKOUT. For speed this week and next, do hill repeats.

January 1, 2020: HAPPY NEW YEAR! NO WORKOUT.

JANUARY 1: DCRRC Predictions and Resolutions 5K, Noon.


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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

RRCA Club Challenge 10M
Sun, Feb 23rd, 2020, @8:00am
Barcroft 5K
Sat, Feb 29th, 2020, @9:00am
Olympic Marathon Trials Watch Party
Sat, Feb 29th, 2020, @12:00pm
DCRRC Burke Lake 12K
Sun, Mar 1st, 2020, @10:00am
Annual Club Banquet and Membership Meeting
Sun, Mar 1st, 2020, @6:00pm
DCRRC Fort Hunt 10K
Sun, Mar 8th, 2020, @8:00am
 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.