Track Workout Schedule June-August 2019

Members and Guests:

Following are the Track Workouts for Summer 2019. As always, there may be adjustments in the event of severe heat/humidity.

Reminder: using the McMillan running calculator, 5K pace = "Interval" pace; 10K pace = "Cruise Interval pace").

We have some Tuesday night races. If you run those races, still come to track if you can on Wednesday. We will modify your workout to a recovery workout.

June 5: 8 - 10 x 500M @ 5K pace. 300M recovery jog.

June 12: (Coach Ed absent). 3-4 x 1600M @ 10K pace. 400M recovery. Finish with 2 x 400M @ 5K pace, 200M recovery.

June 19: Ladder: 400M (200M recovery) - 800M (400M recovery) - 1000M (400M recovery) - 800M (400M recovery) - 400M (200M recovery) - 400M. All at 5K pace. Faster on final 400M. (Hugh Jascourt 4-Miler on June 20).

June 26: 12 - 16 x 400M (100M recovery). 10K pace.

July 3: Speed Session. 4 x 500M (300M recovery) - 4 x 400M (200M recovery) - 4 x 200M (200M recovery). 5K pace, but faster on 200s. Adjust if you are running the Age-Handicapped 4-Miler on July 4.

July 10: 8 - 10 x 500M (300M recovery).


July 24: 4 -5 x 1600M (400M recovery). 10K pace.

July 31: 6 - 8 x 800M (400M recovery). 5K pace.

August 7: 8 - 10 x 500M (300M recovery). 5K pace. (Race the previous night)

August 14: Speed Session. 400M repeats @ 1M - 3K pace. 400M recovery.

August 21: 1600M repeats. 400M recovery. 10K pace. (Up to 6 repeats).

August 28: 4 x 5:00 @ 5K pace. 5:00 recovery.


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.

Upcoming Events

DCRRC Age Handicapped 4-Miler
Thu, Jul 4th, 2019, @8:00am
Board Of Directors Meeting
Thu, Jul 11th, 2019, @7:00pm
Track Championship
Sat, Jul 13th, 2019, @4:30pm
DCRRC Bastille Day 4-Miler
Sun, Jul 14th, 2019, @7:00pm
DCRRC Bluemont 5K
Wed, Jul 17th, 2019, @7:00pm
DCRRC Steve Thompson 8K
Tue, Aug 6th, 2019, @6:45pm
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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.