Wednesday Track - 8 to 10 x 600m in 5k to 10k, 200m jogs

Wednesday Night Hawks

Tonight, the weather could be iffy – still warm in the mid-60s, and not too much wind, but a good chance of some rain. However, there will be a chance of a dry window between 6 and 8. W&L track will probably not be available, but Yorktown HS should be open. While there will NOT be an organized workout, some people should be running. Even though it will be nice, still bring some water to keep hydrated.

March 31, 2021 - 8 to 10 x 600m in 5k to 10k pace (Progression) - with 200m jog recovery in between

• Fastest Runners: 5:30 to 6:30 Pace, 9 to 10 Intervals
• Fast Runners: 6:15 to 7:00 Pace, 8 – 9 Intervals
• Intermediate Runners: 6:45 to 7:45 Pace, 8 – 9 Intervals
• Regular Runners/MTP Trainees: 7:30 to 10:00 Pace, 8 Intervals

This is another speed workout guaranteed to build both strength and stamina for your spring races. These are tougher than they look, so try to finish strong - push that last 100, and make sure you focus on your running form so you run efficiently, effectively, and injury-free. Up on your toes, knees lifting higher, Arms at your sides, not crossing over. We want this series to be a progression – starting at 10k pace, so take the first two or three easy, then kick it up a notch by moving to 8k Pace – say 3 to six seconds faster than the first few. After two to three at 8k pace, make the conscious move to a faster pace when you are basically cruising the entire interval at a good clip – 5k pace for the last two or three to finish strong.

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).

 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.