Wednesday Track Workouts January-February 2023

Written by Edward Grant

Tuesday, 10 January 2023 17:33

Members & Guests:

Following are the workouts for the next two months. In March and April, we will experience interrupted access to the track; workouts will be posted as the W-L HS athletic schedule is finalized.

January 11: 8-10 x 500M @ 10K-5K pace, starting slower and getting progressively faster. 300M jog interval.

January 18: 4-5 x 1000M @ 10K-5K pace. Same as Jan. 11, pace increasing through workout. 400M jog interval.

January 25: 10-14 x 400M @ 10K pace, 100M jog interval. Keep to 10K pace, not faster!

February 1: 2-3 x 2000M @ 10M-10K pace, 400M jog recovery.

February 8: 6 x 800M @ 5K pace (first rep at 10K pace). 400M jog interval.

February 15: 4 x 1-Mile @ 10K pace. 400M jog interval.

February 22: 10 x 400M @ 10K pace. 100M jog interval (Pre-Club Challenge tune-up).

March 1: 6 x 800M @ 10K pace, 400M recovery (Post-Club Challenge recovery).

Thanks, Coach Ed

 

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.