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.

Monday Alternative Workout

Runners:

We WILL have a workout Wednesday night, as on the posted schedule, using the Custis Trail.

However, for those who want to get in track workout this week, the track at Yorktown HS/Greenbriar Park is open on Monday evening, the 22nd. Coach Ed will get there around 7:00 if anyoe cares to join him. Suggested workout will be 400M repeats with 100M recovery. Thanks! 

 

Track Workouts for March 2019

Club Members and Guests,

Due to the scheduling conflicts with HS games noted in my prior post, most of our Wednesday night workouts will STILL take place at Washington Lee HS, but we will use the local sidewalks and trails for the workouts themselves. Meet same time (7:00 for warm ups, 7:15 workout start) just outside entrance to the stadium on Stafford St. For the benefit of the Thursday morning crew, and anybody working out on their own, I will post both a TRACK workout and the ALTERNATE workout we will be doing on Wednesday night.

MARCH 6: TRACK: 5 x 1000M, 5K pace, slow 400M recovery (use outermost lanes). Acceptable to take an 800M jog after repeat #3. ALTERNATE: 5 x 1000M using sidewalks around WL campus. Recovery jog back to start. Recommended to take an extra lap recovery after repeat #3.

MARCH 13: TRACK: 4 x 1600M, 10K pace. 400M jog recovery. Finish with 2 x 400M at 5K pace. 200M recovery. ALTERNATE: Mile repeats on Custis Trail. Exact course TBD, but will likely start at Mile 1.5 (just west of entrance to trail) and run East to Mile 2.0, turn around and return to M1.5. Save something for the hill at end! 2-3 recovery jog on local street.

March 20: TRACK: 8 x 600M, 5K pace, 400M recovery. ALTERNATE: Custis Trail. Eight repeats of 3 minutes “on” and 2 minutes recovery.

MARCH 27: TRACK AVAILABLE: 12-20 x 400M @ 10K pace, 100M jog recovery.

 

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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 National Capital 20 Miler and 5 Miler
Sun, Sep 29th, 2019, @7:00am
AAH 5k
Sun, Oct 6th, 2019, @8:00am
Vida Thrive 5K
Sat, Oct 12th, 2019, @8:00am
Kinhaven 5K, 1K Fun Run, and Toddler Dash
Sun, Oct 20th, 2019, @9:00am
October Happy Hour/Bunion Derby Awards
Thu, Oct 24th, 2019, @6:30pm
Board Of Directors Meeting
Thu, Nov 14th, 2019, @7:00pm
 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.