12 to 16 x 400m in 10k Pace, with 100m jogs

Wednesday Night Hawks

Wednesday Night's weather will be cold but decent, with temps in the low 40s, with a little wind from 6 to 8 MPH. Dress Accordingly, and still hydrate! W&L should be clear of ice, but keep your eyes peeled for slippery conditions – even just moisture can be slick – and for now, let's keep the groups small, familiar, staggered in start times, and disorganized (since no "Organized" groups can use the W&L Track).

January 26, 2021 – ON THE TRACK ON YOUR OWN: 12 to 16 x 400m in 10k Pace, with 100m jogs

Fastest Runners: 5:45 to 6:30 Pace, 14 to 16 Intervals

Fast Runners: 6:30 to 7:15 Pace, 14 to 16 Intervals

Intermediate Runners: 7:15 to 8:00 Pace, 13 to 14 Intervals

MTP Trainees/Others: 8:00 to 10:00 Pace, 12 to 14 Intervals

As Coach Ed always says, the focus here is on 10K pace – actual 10k pace, not what you WISH your 10k pace was or should be. The first couple of 400s should feel downright easy. Keep close tabs on your time for each 400 and for each recovery 100. If you find yourself slowing down appreciably, either stop the workout, or at least adjust your pace so that you can finish at least 10 repeats. We decided to actually run these the way they are supposed to be run today, by slowing the 400s and jogging – not walking (I Admit it, it's my fault, I'm the walker of the group!) – the 100s, and I must say – the workout was a lot tougher but I realized that running it this way will lead to much better fitness – so slow down until you can maintain a good, steady, similar time for the 100m jog intervals and you will find these are much more helpful to your training. You should also focus on your form – get up on your toes and Lift your knees!

Happy Running!

Coach Big Guy

 

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

DCRRC Burke Lake 12K
Sun, Mar 7th, 2021, @10:00am
Annual Club Membership Meeting
Sun, Mar 7th, 2021, @7:00pm
Book Club
Sun, Mar 14th, 2021, @4:00pm
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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.