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.

Wednesday Night Track Schedule July-September 2022

Members & Guests:

Whether it's a Fall marathon or a faster 5K you are training for, the following workouts will help get you there. Train smart during the hottest nights during the summer (hydrate, adjust your pace) and you will be ready for the Fall. See you at the track! Coach Ed

July 6: 8 x 600M @ 5K pace. Do these as sets of two. After first 600M, jog 200M recovery. After the second, jog 400M recovery. Repeat 3 more times. (Perfectly okay to do 6 repeats as well). (Coach Ed absent)

July 13: 4 - 6 x 800M @ 5K pace. The Bastille Day 4-Miler is the following night, so do fewer repeats if you are racing. If you are not racing and the weather cooperates, work these 800s pretty hard. (Coach Ed absent)

July 20: NO WORKOUT! DCRRC BLUEMONT 5K @ BLUEMONT PARK.Race this one if you can - it is a fast course and will be a good indictator of current fitness.

July 27: 12-20 x 400M @ 10K pace, 100M recovery. Do first couple of repeats on slow side, and gradually pick up pace so you can complete the workout comfortably.

August 3: 10 x 500M @5K pace. 300M recovery. This is day after DCRRC S. Thompson 8K; those who raced should do fewer repeats, slower pace.

August 10:2 x15:00 @ tempo-pace (10M - 13.1M pace). 2:30 recovery. Day after Paul Thurston 4.5M; those racing can use this as a recovery workout, no set pace.

August 17:5 x 1000M @ 5K pace, slow 400M recovery (use lanes 7-8 on recovery lap to extend distance).

AUGUST 20: CLUB PICNIC & 5K CROSS-COUNTRY RACE. BRING THE FAMILY!

August 23 (NOTE CHANGE TO TUESDAY NIGHT!):Ladders! 400M (200M recovery) - 600M (200M recovery) - 800M (400M recovery) - 1000M (slow 400M recovery) - 800M (400M recovery) - 600M (200M recovery) - 400M (200M recovery) - 200M. Start @ 10K pace, by first 800M, accelerate to 5K pace and maintain through end of workout. Final 200M sprint!

August 30 (NOTE CHANGE TO TUESDAY NIGHT!):2 x 20:00 Tempo Run. 2:30 timed recovery. Cosch Ed will be absent.

September 6 (NOTE CHANGE TO TUESDAY NIGHT): 3 -4 x 1-mile @ 10K pace. 400M recovery. Finish with 2 x 400M, 5K pace, 200M recovery.

September 14:6 - 8 x 800M @ 5K pace, 400M recovery.

September 21:3-4 x 2000M @ 10K pace; 400M recovery.

September 27 (NOTE CHANGE TO TUESDAY NIGHT) :Ladder: 1000M - 800M - 600M - 400M - 400M - 600M - 800M - 1000M. 400M recovery after all. 10K pace down the ladder, 5K pace going back up. (For shorter workout, skip the final 1000M).

 

The Track Is Back!

The W-L Track is now available, as of May 25, and we will return to workouts on the track. The May 25 workout will be 1K repeats, starting at 10K pace for first repeat, then at 5K pace for the remainder. Aim for 4-6 repeats. Full lap recovery in Lane 8. See you at 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

Reach the Stars 5K Run/Walk
Sat, Oct 29th, 2022, @8:00am
Alexandria Turkey Trot
Thu, Nov 24th, 2022, @9:00am
Book Club
Sun, Dec 11th, 2022, @4:00pm
2023 DCRRC Predictions & Resolutions 5K
Sun, Jan 1st, 2023, @12:00pm
 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.