Members & Guests:
With one possible exception (May 30), it appears that the Washington-Lee Track will be available to us through the end of August. Thanks for your patience during the Spring sports season, and we look forward to having all of you back on the track on a regular basis. Whatever your goal is, such as a Fall marathon, 13.1M or 10M, track work is an essential ingredient for success.
Note that most of our workouts will include repeats of 800M and less. If you do not already do a separate Tempo workout during thr week (and even if you do) you should incorporate in some of your weekend long runs Tempo Run stretches of 2-4 miles. Aim to do these on relatively flat portions of the long run course. Tempo Runs are at 10M - 13.1M pace.
A reminder that workouts start at 7:15; be warmed up and preapred to start at that time.
May 16: 12 - 16 x 400M @10K pace. 100M slow jog recovery.
May 23: 4 x 5:00 @ 5K pace. 5:00 recovery.
May 30: There is a possibility of a soccer game this evening. Check here the day before for an update. If we are on the track, we will do 8 x 600M repeats @ 5K pace. Alternate 200M and 400M recovery jogs.
June 6: Ladder: 800M (400M recovery) - 400M (200M) - 200M (:30) - 1000M. 3:00 jog, then repeat. All repeats at 5K pace or faster EXCEPT the 1000M, which is at 10K pace. NEXT RACE: Sunday June 10, WDF/RATW 5K.
June 13: 12 - 18 x 400M @ 10K pace. 100 slow jog recovery.
June 20: 800M repeats @ 10K pace; 200M recovery. Number of repeats depends on whether you are racing the next evening. NEXT RACE: June 21, Hugh Jascourt 4-Miler.
June 27: 10 x 500M @ 5K pace. 300M recovery.
July 4: NO WORKOUT: DCRRC AGE-HANDICAPPED 4-MILER.
July 11: 12 - 20 x 400M @ 10K pace. 100M recovery. (OR 400M repeats at >5K pace, 200M recovery). NEXT RACE: July 14, Bastille Day 4-Miler.
July 18: NO WORKOUT. BLUEMONT 5K.
July 25: Repeat May 30 Workout. 600M repeats @ 5K pace with alternating 20M/400M recoveries
August 1: (Weather permitting): 3-4 x 1-Mile. 10K pace. 400M recovery. 2 x 400M @ 5K to finish. (If heat condtions oppressive, will do 800M repeats instead). NEXT RACE: August 7, Steve Thompson 8K.
August 8: 20-minute Tempo Run. 2 x 400M to finish. (May break into 2 x 10:00 due to weather).
August 15: 12 - 20 x 400M @ 10K pace. 100M recovery.
August 22: 6 - 8 x 800M @ 5K pace. 400M recovery.
August 29: 4 x 5:00 @ 5K pace. 5:00 recovery.
