4 to 5 x 100m in 5k Pace, 400m jogs

Wednesday Night Hawks

The weather tonight will be lovely, with temps in the mid 60s, very low humidity, and little wind. W&L Track is still technically closed tonight, although some will jump the fence, but you are welcome to run at Yorktown and it seems that McLean and Falls Church HS tracks are also open.

May 12, 2021 – 4 to 5 x 1000m at 5K ("Interval") Pace, w/400m easy jogs in between

Water breaks are important ALL year round, even when it will be nice like tonight, so remember to hydrate before, during and after your runs - tonight each time we finish at our usual start place!

NOTE: I expect to see your heart rates in the mid to high 80% of Maximum range, but if your rates are higher, you need to slow down!

Fastest Runners: 5:30 to 6:30 Pace, 5 x 1000m Intervals

Fast Runners: 6:15 to 7:15 Pace, 5 x 1000m Intervals

Intermediate Runners: 6:45 to 7:45 Pace, 4 to 5 x 1000m Intervals

Others/MTP Trainees: 7:45 to 10:00 Pace, 4 x 1000m Intervals

This week's workout is a strong speed workout, but given the distance, also an endurance workout. Focus on form, eyes front, knees higher, arms at side lifting the knees, hands relaxed, on toes. This is about a 5k race for most of you, so take it easy on the recovery jog/walk/water legs of 400m, and if you are feeling frisky, put it into the last 1000m interval, perhaps in 3k pace.

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).

 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.