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Welcome to the DCRRC Wednesday Night Track Workouts. In conjunction with our year-round distance-specific training programs, and our regular Saturday Long Runs, these workouts aim to give runners of all abilities the fitness to reach their goals. For the novice or casual runner, these workouts will challenge you to a higher level of running fitness. For the competitive runner, track workouts are an essential means to reaching personal bests and to succeed at whatever level you are competing.
Where & When
Unless otherwise noted, workouts are held on the track at Washington-Liberty (formerly Washington-Lee) High School in Arlington. We meet near the concession stand (northwest corner) at 6:45pm and start the workout at 7:00pm. Warmups, drills, etc. are on your own.
Philosophy
Our workouts focus on two of the three forms of speed work used by distance runners from the 5K to the Marathon: Stamina Training (10K race pace or slower) and Interval Training (around 5K race pace). We also do a limited amount of Speed Training (faster than 5K race pace) especially during the summer.
Do not worry if this is new to you, and especially if you feel that track workouts are for "fast" runners. Our posted workouts are suggested "maximums," and can be individually tailored to your current level of fitness and specific running goals. Our coach, Ed Grant, has been leading these workouts for 20 years, and is happy to customize a workout plan to meet your needs.
Paces
To get a sense of how fast you should run during these workouts, we encourage you use the McMillan Running Calculator. You can plug in a recent race time and a goal race time, and the Calculator will churn out Training Paces (click on that term) for everything from long runs to speed paces. We recommend applying Mark Hadley's temperature + dew point adjustments in warm and humid weather. Temperature and dew point forecasts are available from the National Weather Service.
Wednesday Night Track Workouts August=December 2024
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.
Wednesday Night Track Workouts January-August 2024
Track Workouts for the Winter, Spring, and Summer of 2024 follow below. After a survey of Wednesday Night participants, we will aim to start the workouts closer to 7:00 PM as opposed to 7:15. So, please arrive to warm up before 7:00 to warm up as you can. The schedule reflects track closures which will have their greatest impact during March 2024. I have posted workouts for those weeks both for those who have access to a track and can work out on their own, as well as group workouts that will take place near W-L at our regularly scheduled time. As you will see, during April two workouts are moved to TUESDAY night due to the track being closed to us on Wednesday. As always, some deviation and flexibility from the posted workouts may be necessary depending on weather conditions and other factors. Thanks for your participation in the workouts, invite others to join us, and see you at the track. Coach Ed
Wednesday January 3;6-8 x 800M. Start at 10K pace, work gradually down to 5K pace. For those doing 8 repeats, final two repeats at 3K race pace or faster. 400M jog recovery for all.
Wednesday January 10:Â 3-5 x 1-Mile. 10K pace, 400M recovery. 3-5 minute recover, and to finish, 2-4 x 400M at 5K pace or faster. 200M recovery. Adjust number of 1 Mile repeats to leave energy for the 400s.
Wednesday January 17: 12-16 x 400M, 100M recovery. 10K pace. Optional: Increase pace to 5K or faster for final 4 repeats.
Wednesday January 24: 20-Minute Tempo Run (10M race pace). 3:00 break. Then 6-8 x 400M @ 5K pace. 200M recovery.;
Wednesday January 31:Â 3-5 x 2000M @ 10K pace. 400M recovery. Option: drop to 5K pace or faster on final 2K repeat.
Wednesday February 7:;Ladders. 1200M @ 10K pace (400M jog); 400M @ 5K (200M jog); 800M @ 5K (:30 standing rest); 200M @ 95% effort. 5:00 break, repeat sequence. Two sets, three for more advanced.
Wednesday February 14:;10 x 500M @ 5K pace, 300M recovery.
Wednesday February 21:;4-6 x 1000M @ 5K pace. Slow 400M jog recovery (use outside lanes).
Wednesday February 28:;400M repeats. 200M recovery. 5K pace, faster for more advanced group. Aim for 10-12 repeats.
Wednesday March 6: Track Unavailable. Thorough warm-up. Hill repeats. Specifics TBD. Track alternative: 600M repeats at 5K pace, alternating 200M and 400M recovery in between repeats.
Wednesday March 13: Track Unavailable. 1000M repeats using sidewalks/roads around W-L campus. 10K pace. 4-6 repeats. Track alternative: 1000M repeats, 5K pace, slow 400M recovery.
Wednesday March 20:;Track Unavailable. Mile Repeats on Custis Trail. Track Alternative: Mile Repeats, 8K-10K pace, 400M recovery. Option: Drop to 200M recovery!
Wednesday March 27:;Back on the Track! 6-8 x 800M repeats. 5K pace. 400M recovery. Option: Close with 4 x 200M @ 1-Mile race pace, 200M recovery.
THURSDAY APRIL 4: 12-20 X 400M, 100M jog recovery. 10K pace. Option: Drop pace to 5K or faster on later repeats.
Wednesday April 10: 10-12 x 500M @ 5K pace. 300M jog recovery.
THURSDAY APRIL 18:2 x 20:00M Tempo run. 3:00 recovery. Finish with 2-4 x 400M @ 5K pace, 200M recovery.
Wednesday April 24: Ladder. 1200M-400M-800M-1600M. 1200 and 1600 at 10K pace, 400 and 800 at 5K pace. Two sets, 3:00 jog in between.
TUESDAY APRIL 30: 400m repeats. 200M recovery. Pace 5K, faster for some. 10-12 repeats.
NOTE: WORKOUTS DURING MONTH OF MAY SUBJECT TO TOURNAMENT GAMES AT W-L. TBD.
Wednesday May 8: Track Unavailable, meet on the mall @ Smithsonian Metro stop!! ( 3-5 Mile repeats. 10K pace. 400M recovery. Finish with 200M repeats (2-4, at your discretion).
Wednesday May 15: Ladder. See February 7. 1200 (400 jog) - 400 (200 jog) - 800 (:30 rest)-200. 1200 at 10K pace. 400, 800, 200 all at 5K pace or faster. Two sets for most, three for some. 5:00 rest between sets.
Wednesday May 22:Â 4-6 x 1000M @ 5K pace, 400M jog recovery.
Wednesday May 29: 300M repeats, 100M jog recovery. 5K pace. Do these in sets of 4-6 repeats, with slow 400M jog between sets. Aim for 3 sets, but stop when no longer able to hold 5K pace.
Wednesday June 5:Â 12-20 x 400M. 100M recovery. 10K pace, optional faster for later repeats.
Wednesday June 12:Â MILE TIME TRIAL NIGHT. Come cheer on each other to new PBs. Will have pacers for 7:00, 6:30, 6:00, 5:30 and 5:00 targets.
Wednesday June 19: 10-12 x 500M @ 5K pace. 300M jog recovery.
Wednesday June 26:Â 4-6 x 800M @ 5K pace. 400M recovery. Then, 6-8 x 400M @ 3K pace or faster. 200M recovery.
Wednesday July 3: NO WORKOUT! Sign up to race or volunteer for the club race July 4th!Â
Wednesday July 10:Â Ladder Sets. 200M-400M-600M-600M-400M-200M. 5K pace. 200M jog recovery, 400M between the 600s. Slow 400M jog between sets. Two sets for most, three for more advanced.
Wednesday July 17:Â 4-6 x 1000M @ 5K pace; 400M recovery.
Wednesday July 24: NO WORKOUT! Sign up to race or volunteer at the Bluemont 5k!
Wednesday July 31:Â 3-5 x 1-Mile. 10K pace, 400M recovery. 3-5 minute recover, and to finish, 2-4 x 400M at 5K pace or faster. 200M recovery. Adjust number of 1 Mile repeats to leave energy for the 400s.
Wednesday August 7:Â 400M repeats. 3K pace or faster. 200 recovery. Sets of 4 repeats. 2-3 sets.
Wednesday August 14: 6-10 x 800M, 5K pace, 400M recovery.
Wednesday August 21:Â 3-5 x 2000M @ 10K pace. 400M recovery. Option: drop to 5K pace or faster on final 2K repeat.
Wednesday August 28: Ladder Workout. Specifics TBD.
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).
Track Resources
Upcoming Events
| DCRRC New Year's Resolutions 5K Wed, Jan 1st, 2025, @12:00pm |
| DCRRC Al Lewis 10-Miler and 5-Miler Sun, Jan 5th, 2025, @8:00am |
| DCRRC Belle Haven 8K Sun, Jan 26th, 2025, @7:00am |
| Book Club Sun, Mar 16th, 2025, @4:00pm |
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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. |