TRACK WORKOUTS OCTOBER-DECEMBER 2022

All: Below are the workouts for October 5, 2022 through January 4, 2023:

October 5. 3 - 5 x 1 Mile @10K Pace, 400M jog interval. Rest 2-3 mins. 2 x 400M @ 5K pace, 200M interval.

October 12. 6-8 x 800M @ 5K pace, 400M jog interval.

October 19. 12-20 x 400M @ 10K pace, 100 jog interval.

October 26.2 x 20:00 @ Tempo pace, 2:30 recovery.

November 2. Do 4-5 x 1000M @ 5K pace. Slow 400M recovery.

November 9. 8 x 600M @ 5K pace. 400M recovery.

November 16. Do 3 x 1-Mile @ 10K pace. 400M recovery.

November 23:NO WORKOUT -- HAPPY THANKSGIVING! RUN OR VOLUNTEER AT ALEXANDRIA TURKEY TROT

November 30.Ladders: 400M-800M-1600M-1600M-800M-400M. 400M job interval. Vary your pace! (TBD)

December 7. 2 x 15:00 tempo run. 2:00 interval.

December 14. Christmas/Hannukah Relays! Details to Come.

December 21. Do 10-12 x 400M, 10K pace, 100M jog interval.

December 28. NO WORKOUT -- HAPPY HOLIDAYS!

January 4. 3-4 x 1-Mile @ 10K pace, 400M jog interval.

 

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

Gar Williams Half Marathon
Sun, Dec 4th, 2022, @9:00am
DCRRC Bread Run 10K & 2 Mile Fun Run
Sun, Dec 11th, 2022, @10:00am
Book Club
Sun, Dec 11th, 2022, @4:00pm
DCRRC Predictions & Resolutions 5K
Sun, Jan 1st, 2023, @12:00pm
DCRRC Al Lewis 10-Miler
Sat, Jan 7th, 2023, @7:30am
DCRRC JFK 20K and MLK 5K
Sat, Jan 14th, 2023, @9:00am
 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.