Track Workouts August-December 2018

Written by Edward Grant

Sunday, 19 August 2018 17:35

Members and Guests:
 
Time to update our Track Workout schedule through the end of 2018. The good news is that (fingers crossed!) there are no scheduled HS games at the Washington-Lee stadium after August 22. (As a result of the game on August 22, the workout for that night is CANCELED.) So, here are the workouts for the rest of the year.
 
Remember that all workout descriptions are FLEXIBLE: If you feel you cannot do what is scheduled, we will modify/customize to your needs!
 
AUGUST 22: TRACK UNAVAILABLE. WORKOUT CANCELED. Paul Thurston 4.5-Miler is Tuesday 8/21.
 
AUGUST 29: 6-8 x 800M. 5K pace.. 400M jog recovery. (This is a change from prior schedule). Coach Ed absent.
 
SEPTEMBER 5: 2 x 15:00 Tempo Runs (10M pace). 2:30 recovery.
 
SEPTEMBER 12: 4 x 5:00 @ 5K pace. 5:00 recovery.
 
SEPTEMBER 19: 3-5 x 1 Mile @ 10K pace. 400M recovery.
 
SEPTEMBER 26: 12-20 X 400M @ 10K pace. 100M recovery.
 
OCTOBER 3: 6-10 x 800M @ 5K pace. 400M recovery.
 
OCTOBER 10: 2 x 20:00 Tempo Run (10M pace). 3:00 recovery.
 
OCTOBER 17: 5 X 1000M @ 5K pace. Slow 400M recovery.
 
OCTOBER 24: 400M repeats. 100M recovery. Pace/number depend on whether you are running MCM.
 
OCTOBER 31: 3-5 x 1 Mile. 10K pace. 400M recovery.
 
NOVEMBER 7: LADDER: 400M-800M-1200M-800M-400M. ALL at 5K pace. 400M recovery.
 
NOVEMBER 14: 6-8 x 800M. 400M recovery. Choose your pace.
 
NOVEMBER 21: THANKSGIVING EVE. NO WORKOUT.
 
NOVEMBER 28: 12 X 400M @ 10K PACE. 100M recovery.
 
DECEMBER 5: 4 X 1200M. 10K PACE. 400M recovery.
 
DECEMBER 12: Christmas/Hanukkah Relays. Two-person teams, alternating a total of 20 (10 each) 400M laps. Happy Hour to follow!
 
DECEMBER 19: 800M repeats. 400M recovery. Choose your pace and number.
 
DECEMBER 26: Boxing Day. NO WORKOUT!
 
JANUARY 2: 5 X 1000M. 5K pace. 400M recovery.

 

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.