Below are listed the track workouts for the remainder of 2019. Workouts are open to all members of the Club, as well as out-of-town guests and those trying things out before they decide whether to join. Notable marathon dates are highlighted.
September 4. 6 x 800M @ 5K pace. 400M recovery. This is an adjustment from previous-announced workout due to adverse weather prediction (heat and high dew points).
September 11. 4 x 5:00 @ 3K-5K pace. 5:00 recovery.
September 18. 12-20 x 400M @ 10K pace. 100M recovery.
September 25: BACK TO SCHOOL NIGHT. Track is open by parking will be limited. If driving, arrive early to grab (or hunt for) a space. Be careful for neighborhood parking restrictions.
9/25 Workout. 4 - 6 x 1600M @ 10K pace. 400M recovery.
October 2. 5 x 1000M @ 5K pace. Slow 400M recovery. [Coach Ed absent].
OCTOBER 6: WINEGLASS MARATHON.
October 9. 2 x 20:00 Tempo Run. 3:00 recovery between runs. After a break, finish with 2 x 400M @ 5K pace, 200M recovery.
OCTOBER 13: CHICAGO MARATHON
October 16. 6 - 10 x 800M @ 5K pace. Slow 400M recovery.
October 23: 6 x 1000M repeats at 10K pace. 400M recovery. NOTE: Potential HS field hockey tournament match may force us to use the streets/sidewalks. Will update day before workout.]
OCTOBER 27: MARINE CORPS MARATHON
October 30. 10 x 500M @ 5K pace. 300M recovery.
NOVEMBER 3: NEW YORK CITY MARATHON
November 6. 12 - 20 x 400M, 10K pace. 100M recovery. OR 5 - 6 x 1600M @ 10K pace, 400M recovery.
November 13. 2 x 20:00 Tempo Run. 2:30 recovery. 2 x 400M to finish.
NOVEMBER 16: RICHMOND MARATHON
November 20. 3 x 1600M @ 10K pace. 400M recovery. Optional 2 x 400M @ 5K pace to finish.
NOVEMBER 24. PHILADELPHIA MARATHON
November 27. HAPPY THANKSGIVING. NO WORKOUT.
NOVEMBER 28. DCRRC ALEXANDRIA TURKEY TROT. RUN OR VOLUNTEER!
December 4. 12 x 400M, 10K pace. 100M recovery.
December 11. 6 x 800M @ 5K pace. 400M recovery.
December 18. Christmas-Hannukah Relays! Two-Person teams, alternating laps (10 each). Fun prizes and Happy Hour to follow!
December 25: MERRY CHRISTMAS! NO WORKOUT. For speed this week and next, do hill repeats.
January 1, 2020: HAPPY NEW YEAR! NO WORKOUT.
JANUARY 1: DCRRC Predictions and Resolutions 5K, Noon.
