Track Workouts January -April

Members and Guests:  

Follwing are the Wednesday Night Track Workouts for January through March.  Regrettably, our access to the track is limited during March.  However, based on current schedule, we should have track available on March 28 and the first three weeks in April.  


January 10:  12 - 14 x 400M @ 10K (Cruise Interval) pace.  100M recovery.  

January 17:  4 - 5 x 1000M @ 5K pace.  Slow 400M recovery (far outside lanes) 

January 24:  3 - 4 x 1600M @ 10K pace. Finish with 2 x 400M @ 5K pace. 

January 31:  2 x 15:00 tempo run.  2:30 recovery. 

February 7:  6- 8 x 800M @ 5K pace.  400M recovery. 

February 14: 12- 16 x 400M @ 10K pace.  100M recovery

February 21: 3 -5 x 1600M @ 10K pace.  400M recovery.  Finish with 2 x 400M @ 5K pace. 

February 28:   1 x 20:00 Tempo Run.  3:00 recovery. 1 x 15:00 tempo run.

March 7: Track Unavailable.  We will do 1000M repeats on "sidewalk lap" around WLHS.  10K pace, short recovery. (Those workoing out on their own, and Thursday morning crew, can do 1000M repeats @ 5K pace.  

Masrch 14:  Track Unavailable.  We will do timed repeats on Custis Trail: 3:00 "on", 2:00 "off" (recovery). (Those working out on their own, and Thursday morning crew, can do 800M repeats @ 5K pace). 

March 21: Track unavailable.  We will do mile repeats on  Custis Trail.  (Those working out on their own, and Thursday morning crew, can do 1600M repeats @ 10K pace.) 

March 28: Back on the Track!   6 - 10 x 800M @ 5K pace. 400M recovery.  

April 4:  12 - 20 x 400M @ 10K pace.  100M recovery.  

April 11: 5 x 1000M @ 5K pace. Slow 400M recovery. 

April 18:  8 x 600M @ 5K pace. Alternate 200M and 400M recovery. 

April 25: Track Unavailable:  Mile repeats on Custis Trail.  







Directions to Track

Track workouts are held on the track at 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-Lee is a short walk from both the Virginia Square and Ballston Metro stations on the Orange Line.

 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.