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 Track - 2 x 15 Minutes Tempo, 3 minute rest

Wednesday Night Hawks -

The weather Tonight will be cold, but seems to be above freezing, so even though W&L is clear right now, it PROBABLY will stay that way until about 8, with some flurries and the possibility of light rain or sleet, so dress accordingly, and as always you should still bring fluids. This workout can also be done on the streets, SO, as always – STAY SAFE OUT THERE!

February 10th, 2021 – 2 x 15:00 minute Tempo Runs (These at 10m pace), with 3:00 minute standing rest

Water breaks are important ALL year round, even when it is cold as tonight, so remember to hydrate before, during and after your runs - after each interval

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

Fastest Runners: 6:15 to 6:45 Pace

Fast Runners: 6:45 to 7:15 Pace

Intermediate Runners: 7:15 to 8:00 Pace

MTP Trainees/People in Coach Big Guys Pace Group: 8:00 to 10:45 Pace

This week's workout is a solid base workout, and this is a nice break from the more intensive speed work we have been doing. Take it easy on the first interval, accelerating slowly up to 10m pace. Walk back to the start if on a track (stop and walk if on the streets), get some water, and then start the second 15-minute interval where we want you to do the same - accelerate slowly but steadily to 10m pace, with perhaps a couple of final laps (or the last 5 minutes if on the streets) at 10k pace. Both of these runs are great opportunities to learn to make moves in longer races where you accelerate to catch and pass runners who are running a steady pace.

Happy Running, and Be Safe out there!


Wednesday Track - 6 to 8 x 4 minutes on/3 off in 10k Pace, 400m jogs

Wednesday Night Hawks

Wednesday Night's weather will be very cold at 32 and lots of winds to almost 20 MPH, so real feel at 20 degrees. Dress Accordingly, and still hydrate! W&L is iced over, as are all local outdoor tracks. Instead, we are suggesting a street workout, but make sure it is clear of traffic and keep your eyes peeled for slippery conditions.

February 3, 2021 – ON THE STREETS ON YOUR OWN: 6 to 8 x 4 minutes "on" in 10k Pace, with three-minute jogs between and at least a mile warm up and warm down

Fastest Runners: 5:45 to 6:30 Pace

Fast Runners: 6:30 to 7:15 Pace

Intermediate Runners: 7:15 to 8:00 Pace

MTP Trainees/Others: 8:00 to 10:00 Pace

When you are doing four minutes on/three off, the key is to really start quickly onto the four minutes on portion of the run so you shift your form into a 10k form where you are lifting your knees more, getting up on your toes, and using your arms to assist. Be careful out there and good luck – SPRING IS COMING! ;-)

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).

Upcoming Events

DCRRC Burke Lake 12K
Sun, Mar 7th, 2021, @10:00am
Annual Club Membership Meeting
Sun, Mar 7th, 2021, @7:00pm
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.