Members and Guests:
Following are our Wednesday Night Workouts through the remainder of 2024.
Key Race Dates:
Philadelphia Distance Run (13.1): September 15, 2024.
Berlin Marathon: September 29, 2024.
National Capital 20 & 5 Miler: September 29, 2024.
Chicago Marathon: October 13, 2024
Marine Corps Marathon: October 27, 2024
New York Marathon: November 3, 2024
Philadelphia Marathon: November 24, 2024
Alexandria Turkey Trot: November 28, 2024
Workouts:
August 21: 3-5 x 2000M Repeats. 10K Pace.ÂÂ Slow 400M recovery. OK to drop to 5K pace on final repeat.
August 28: Track not available. Custis Trail. Ladder repeats. 1:00 "on," 1:00 recovery. Increase by 1-minute up to 5 minutes "on." Recovery: 1 minute after the 1 and 2-minute repeats. 2 minutes after the 3, 4, and 5-minute repeats.
September 4: 12-20 x 400M repeats. 100M recovery. 10K pace.
September 11: 4-6 x 1000M repeats. 5K pace. 400M recovery. Option: 4 x 1000M, then 4 x 800M.
September 18: 3-6 x 1-Mile repeats. 10K pace. 400M recovery. 2 x 400M @ 5K pace.
September 25: 5-10 x 800M repeats. 5K pace. 400M recovery.
October 2: 2 x 20:00 Tempo Run. 10M race pace. 3:00 recovery. Break. Then 2 x 400M @ 5K pace, 200M jog.
October 9: 8-12 x 500M, 3K-5K pace. 300M recovery.
October 16: 3-6 x 1-Mile Repeats. 10K pace. 400M recovery. 2 x 400M @ 5K pace.
October 23: 400M repeats @ 10K pace. 100M recovery. Number of repeats depends on marathon plan; low for MCM, high for NYC and non-marathoners.
October 30: Track MAY not be available. If not, 1000 repeats around the W-L campus.
November 6: 3-5 x 2000M repeats. 400M recovery. 10K-10M race pace.
November 13: 5-8 x 800M repeats. 5K pace (10K pace for those recovering). 400M recovery.
November 20: 3 x 1600M repeats. 10K pace. 400M recovery.
November 27: NO WORKOUT. Turkey Trot on 11/28: Volunteer!
December 4: 10-12 x 400M, 10K pace. 100M recovery.
December 11: 4-6 x 800M. 10K pace. 200M recovery.
December 18: RELAYS!
December 25: No Workout.
January 1: No Workout.
