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 Track - 8 to 10 x 600m in 5k to 10k, 200m jogs

Wednesday Night Hawks

Tonight, the weather could be iffy – still warm in the mid-60s, and not too much wind, but a good chance of some rain. However, there will be a chance of a dry window between 6 and 8. W&L track will probably not be available, but Yorktown HS should be open. While there will NOT be an organized workout, some people should be running. Even though it will be nice, still bring some water to keep hydrated.

March 31, 2021 - 8 to 10 x 600m in 5k to 10k pace (Progression) - with 200m jog recovery in between

• Fastest Runners: 5:30 to 6:30 Pace, 9 to 10 Intervals
• Fast Runners: 6:15 to 7:00 Pace, 8 – 9 Intervals
• Intermediate Runners: 6:45 to 7:45 Pace, 8 – 9 Intervals
• Regular Runners/MTP Trainees: 7:30 to 10:00 Pace, 8 Intervals

This is another speed workout guaranteed to build both strength and stamina for your spring races. These are tougher than they look, so try to finish strong - push that last 100, and make sure you focus on your running form so you run efficiently, effectively, and injury-free. Up on your toes, knees lifting higher, Arms at your sides, not crossing over. We want this series to be a progression – starting at 10k pace, so take the first two or three easy, then kick it up a notch by moving to 8k Pace – say 3 to six seconds faster than the first few. After two to three at 8k pace, make the conscious move to a faster pace when you are basically cruising the entire interval at a good clip – 5k pace for the last two or three to finish strong.

Coach Big Guy

 

Wednesday Track - 4 to 5 x 1000m in 5k Pace

Wednesday Night Hawks

The weather later this afternoon and into early evening will be better as rain ends abut temps stay near 60 with little wind. W&L track access has been very limited, but Yorktown HS should be available until at least 6:30 tonight (Wednesday) and from at least 6 AM to 6:30 PM Thursdays, but practically after that (the gate is almost always open, but you technically need to be off the track during Covid after 6:30 PM but lots of Arlington residents ignore that deadline – your mileage may vary). According to my intel, McLean HS track is probably open from 6 AM to 6 PM – check the Southwest gate and park on Westmoreland, NOT in the school lots. Langley, as with W&L is usually either locked or you will get the hook from the custodian. I am still checking on Falls Church HS and other tracks – let me know if you have any intel. We continue with no "FORMAL" DCRRC Track Practice in Arlington, but we are looking into opening up soon to the vaccinated and socially-distanced soon, but until then, self-appointed small groups can do our scheduled workouts on their own.

March 24, 2021 – 4 to 5 x 1000m at 5K ("Interval") Pace, w/400m easy jogs in between

Water breaks are important ALL year round, even when it will be nice, so remember to hydrate before, during and after your runs – after each interval if possible, but at least every other interval!

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

Fastest: 5:30 to 6:30 Pace, 5 x 1000m Intervals

Faster: 6:15 to 7:15 Pace, 5 x 1000m Intervals

Intermediates: 6:45 to 7:45 Pace, 4 to 5 x 1000m Intervals

Others/MTP Trainees: 7:45 to 10:00 Pace, 4 x 1000m Intervals

This week's workout is a strong speed workout, but given the distance, also and endurance workout. Focus on form, eyes front, knees higher, arms at side lifting the knees, hands relaxed, on toes. This is about a 5k race for most of you, so take it easy on the recovery jog/walk/water legs of 400m, and if you are feeling frisky, put it into the last 1000m interval, perhaps in 3k pace.

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).

 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.