Wednesday Night Track Workouts September-December 2019

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.

 

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).

Upcoming Events

Board Of Directors Meeting
Thu, Nov 14th, 2019, @7:00pm
Alexandria Turkey Trot 5 Miler
Thu, Nov 28th, 2019, @9:00am
DCRRC Bread Run 10K & 2 Mile Fun Run
Sun, Dec 8th, 2019, @10:00am
Gar Williams Half Marathon
Sun, Dec 15th, 2019, @9:00am
Book Club
Sun, Dec 15th, 2019, @4:00pm
Holiday Relays
Wed, Dec 18th, 2019, @7:00pm
 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.