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.

Track Workouts March - May 2014

Written by Edward Grant

Wednesday, 19 February 2014 19:28

SPRING WORKOUTS -- TWO TRACK LOCATIONS

As happens each Spring, we are pre-empted off the Washington-Lee track on a number of evenings due to high school games and meets.  Fortunately, the interruptions for March through May, so far, at least, do not look too bad, about half the workouts. And the GOOD news is that, so far, the track at Yorktown HS, just a short driving distance from Washington-Lee, looks to be open on the nights W-L is unavailable.  

CAVEAT:  The schools schedules are subject to change, and we generally do not receive calendars from the County until after the month has begun.  I have based this schedule on the high schools' own posted schedules of games and meets.  If stadium scheduling changes, Coach Ed will post updates on this page and the Club's FB page.  

FINAL CAVEAT:  The posted workouts are for experienced runners.  Please do not be intimidated by them if you have less experience.  Come out to the track and we will get you started with a workout suitable to your level of experience.  

Now, onto the workouts.   Location will be noted in bold:  W-L or Yorktown). 

February 26: W-L:  4 x 2000M @ Tempo Interval Pace (Around 10M race pace).  Slow 400M recovery.  (Coach Ed will be absent).  

March 5:  W-L:  While there is a soccer scrimmage set for this night, we have in past years been able to use the track during scrimmages.  Coach Ed will not be there, so if there is a problem, other leaders in the group will make the call.  

Track Workout:  800M repeats at 5K to 10K pace (depending on how much track you have done during the winter).  400M recovery.  Six repeats; those doing RnR Marathon on 3/15 can stretch this to Eight repeats for a final strong track workout.  

Alternate: Repeats on Custis Trail, 3:00 @ 10K pace alternating with 2:00 recovery jog.  

March 12: W-L: 2 x 400M @ 10K pace, 200M recovery.  Then, 4-5 x 1000M @ 10K pace.  400M recovery.  Drop to 5K pace on final repeat.  

March 19:  W-L:  3-4 x 1600M @ 8K-10K pace.  400M recovery.  Finish with 2 x 400M @ 5K pace, 200M recovery. 

March 26: Yorktown:  14-16 x 400M @ 10K pace.  100M recovery. 

April 2: Yorktown: 8 x 600M @ 5K pace.  400M recovery. 

April 9:  W-L:  2 x 400M @ 10K pace.  200M recovery.  4-5 x 1000M @ 5K pace.  Slow 400M recovery (use outermost lanes).  

April 16:  W-L:  10 x 500M @ 5K pace.  300M recovery. 

April 23:  Yorktown:  "DMR" ladders.  1200M - 400M - 800M - 1600M.  Recover 400M after each repeat, and 800M after first set.  Do two sets, first @ 10K pace (except for 400M @ 5K pace), and second at 5K pace (except for 400M, at slightly faster pace).  

April 30:  W-L:  2 x 800M @ 10K pace. 400M recovery.  2 x 1600M @ 10K pace.  400M recovery.  2 x 800M @ 5K pace.  

May 7: Yorktown: 16 - 20 x 400M @ 10K pace.  100M recovery. 

May 14:  W-L: 8 x 600M @ 5K pace. Alternate 200M and 400M recovery.  

May 21: Update: Wakefield HS: 3 -4 x 1600M @ 10K pace.  400M recovery.  2-3 x 400M @ 5K pace, 200M recovery. 

May 28: Update: Wakefield HS: 10 x 500M @ 5K pace.  300M recovery.  

See you at the track! 

 

 

 


 

Track Workouts, November 2012 - February 2013

Written by Edward Grant

Tuesday, 05 November 2013 22:11

Members & Guests:  

Our Wednesday Night Track Workouts will continue during the winter months at Washington-Lee HS, with warm-ups starting at 7:00 PM and thr workoput proper at 7:15 PM.  

The focus during these months will be tempo-pace (10M to 13.1M race pace) and cruise interval (8K-10K pace).  Don't worry if you are already doing another "tempo run" during the week.  These track workouts are likely to be at a faster pace, and we willl throw in some speed, especially at the end of workouts, to provide some variety.  

November will be a "light load" month.  We will transition to heavier workouts in December.  Remember the Club's Snowball Series races as a prime way to prepare for Spring races, up to and including the marathon. 

Those in the Spring Marathon Training Program should attempt these workouts as written, but may adjust for pace and number of repetitions.  Coach Ed will be there most weeks to provide specific guidance.  

INCLEMENT WEATHER: Check website for any updates regarding inclement weather.  Coach Ed will adjust workouts in the event of severe cold/wind.  

November: 

11/6:   6 x 800M @ Cruise Interval (10K) pace.  400M recovery.  Finish with 2 x 400M at 5K pace. 

11/13:  3 x 1600M @ Cruise Interval pace.  400M recovery.  Finish with 2 x 400M at 5K pace. 

11/20:  20-minute Tempo Pace run.  Finish with 3 x 300M.  Walk 100M recovery.

11/27:  NO WORKOUT.  If you are not doing a Turkey Trot race here or in your hometown (which is highly recommended), repeat workout from 11/13.  

HappyThanksgiving!  Happy Hannukah! 

 

December: 

12/4:   3 x 2000M @ Tempo Interval Pace (<10M).  Slow 400M recovery.  Finish with 2 x 400M @ 5K pace. 

12/11:  12 x 400M @ Cruise Interval Pace (10K).  100M jog recovery. 

12/18:  Christmas Relays.  Two-person teams, alternating a total of 20 laps (8K).  December HappyHour to follow at Carpool on Fairfax Drive. 

12/25: Merry Christmas.  No Workout.  Try to repeat workout from 12/11, or other workout of your choice. 

January:

1/1:    Happy New Year.  No Workout.  Repeat a workout of your choice from above. 

1/8:    14 - 16 x 400M @ Cruise Interval (10K) pace. 

1/15:  2 x 15:00 Tempo Pace run.  2:30 recovery and return to start.  Finish with 2 x 400M

1/22:  4 x 1600M @ Cruise Interval (10K) pace.  

1/29:  6-8 x 800M @ 5K pace.  400M recovery. 

February:

2/5:    Ladder: 800M - 1000M - 1200M - 1000M - 800M.  All @ 10K pace except final 800M @ 5K pace. 400M recovery after each.  

2/12:  16 - 18 x 400M @ 10K pace.  

2/19:  4 x 5:00 @ 5K pace.  5:00 recovery.  

2/26:  4 x 2000M @ Tempo Interval Pace, Reducing to 10K pace on final one.  400M 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).

 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.