Members & Guests:
What follows is a schedule of workouts for the remainder of 2025.
MAY 7, 14, 21, 28.ÂÂÂ Workouts in May are subject to whether we "may" use the Washington-Liberty Track. For May 7, we will definitely NOT have access. For the rest of the month, it will depend on how far the W-L teams advance in the various post-season tournaments. I will presumeÂÂ for purposes of a workout calendar that we will have the track on Wednesdays 14, 21, & 28, but I'll also keep tabs on the W-L schedule to be sure. Any changes will be posted here and to the WhatsApp group.
May 7: Mile Repeats on Custis Trail. As we have done in past, start at Mile 1.5, run EAST to Mile 2.0, turn around, finish at Mile 1.5. Recover about 3 minutes. Aim for 3-5 repeats. 10K pace. We will gather at W-L stadium and leave for the Custis Trail around 7:05, commencing the workout at around 7:10. Feel free to meet us at the start point if you do your warm ups on Custis Trail. Coach's car will be available to store gear, etc.
May 14: 400M repeats, 10K pace, 100M recovery. 12-18 repeats.
May 21: Scheduled DCRRC Race (1-Hour Track Run, Sts. Stephen & Agnes School, Alexandria.) In keeping with past practice when a DCRRC race is scheduled, we will not have a workout tonight. ALL are encouraged to come to this fun event; you can run a steady pace for 1 hour, or work in alternating paces (such as 800M or 1600M repeats).
IF track is available on Tuesday May 20, we will have a workout opportunity at W-L. 800M repeats at 5K pace.
May 28:Ladder workout. 2x400M; 2x800M, 1x1200M, 1 (or 2)x800M, 2x400M. 5K race pace. Recover 200M after each 400M; recover 400M after 800s and 1200.
June 4:10-12 x 500M, 5K pace. 300M jog recovery (Coach Ed will be absent).
June 11:3 x 2000M, 10K pace. 400M jog recovery. Finish with 2 x 400M, 5K pace, 200M recovery.
June 18: 2x1200M @ 10K pace. 400M recovery. 2x600M @ 5K pace. 200M recovery after 1st, 400M after 2nd. 4 x 400M @ 3K pace, 200M recovery.
June 25:Â 3-4 x 800M @ 10K pace, 200M jog recovery. Then 3-4 x 800M @ 5K pace, 400M jog recovery. (Coach absent).
July 2: 10-14 x 500M, 5K pace. 300M recovery. (Coach absent).
July 9:Workout on the "turf." Details TBA, will include warm up laps at increasing speed around perimeter of infield, followed by 100-110M stride sprints, short recovery, in sets.
NOTE: Coach absent July 16, 23, 30, August 6.
[MONDAY JULY 14: BASTILLE DAY 4-MILER. IF NOT RUNNING, PLEASE VOLUNTEER!]
July 16: 10-16 x 400M. 5K pace or faster. 200M recovery. OK to break into sets of 4 or 6, especially if heat is extreme.
July 23:ÂÂÂÂÂÂÂÂ 2 x 800M @ 10K-10M pace. 400M jog recovery. Then, 8-10 x 300M @ 5K pace (or faster). WALK (yes, walk!) 100M recovery. OK to break 300Ms into two sets with a water/rest break. Speed is the key.
July 30:ÂÂÂÂÂÂÂÂ 12-20 x 400M, 10K pace, 400M recovery. Do in sets if temperature/humidity is extreme.
August 6:4-6 x 1000M, 5K pace. Slow 400M jog recovery.
August 13: NO WORKOUT. DCRRC BLUEMONT 5K. RACE OR VOLUNTEER.
August 20:3-5 x 1-Mile repeats. 10K pace, 400M jog recovery. Finish with 2 x 400M @ 5K pace, 200M recovery.
August 27: Ladder: 800M (10K pace) - 1200M (10K pace) - 1600M (10K pace) - 1200M (5K pace) - 800M (5K pace) - 400M (5K pace). 400M recovery after all.
September 3:Â 2 x 20:00 Tempo Runs. 10M-13.1M race pace. 3:00 recovery. Finish with 2 x 400M, 5K pace, 200M recovery. OK to limit 2nd repeat to 10 or 15 minutes.
September 10:Â 10-16 x 500M @ 5K pace (or faster), 300M recovery.
September 17: 6-10 x 800M, 5K pace, 400M recovery.
September 24: 3-6 x 1-Mile, 10K pace, 400M recovery. Finish with 2 x 400M repeats, 5K pace.
October 1: Ladder: 1200M-400M-1200M-1600M. All @ 5K pace, 400M recovery after each. 3-4 minute recovery. Then, 200M-200M (200M jog recovery)-400M (200M jog recovery)-800M. All at 5K or faster pace. OK to limit first set to 10K pace.
October 8: 12-20 x 400M, 10K pace, 100M recovery (MCM runners should aim for 20).
October 15: 4-6 x 1000M, 5K pace, 400M jog recovery.
October 22: 3-5 x 2000M, 10K pace, 400M jog recovery.
October 29:Â Ladder: 800M (5K)-1200M (10K)-800M(5K) -1600M (10K) -800M (5K or faster). 400M recovery after each.
November 5: 2 x 20:00 Tempo Run. 3:00 recovery.
November 12: 800M repeats. Those recovering from a marathon, do at 10K-10M pace, max 6 repeats. Those preparing for Philadelphia or December marathon, do at 5K pace, up to 8-10 repeats. 400M recovery jog for all.
November 19: 3 x 1600M repeats. 10K pace. 400M recovery.
November 26: NO WORKOUT. HAPPY THANKSGIVING! IF IN TOWN, PLEASE VOLUNTEER FOR DCRRC/ALEXANDRIA TURKEY TROT.
December 3:6-8 x 800M, 10K pace, 200M recovery.
December 10:Â 4-5 x 1000M, 10K pace. 400M recovery.
December 17: Christmas Relays! 2-person teams, each running 10x 400M, alternating. Details TBD.
December 24 and 31: NO WORKOUTS! Recommend taking a two-week break from the track (any key January races, let me know, we'll set up a workout). Use hill repeats instead, either independent or as part of long runs.
