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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 January-February 2025
Happy New Year to All!
Following are workouts for the next two months. Looks like we are in for a cold winter, so prepare accordingly, including a thorough warm up. Cancellations due to weather conditions will be posted on website and sent to WhatsApp message group.
January 8: Given snow and ice conditions, track may not be available. Suggested workout: 4-6 x 800M @ 10K pace. 200M jog recovery. This can be done on a treadmill, or mimicked by a (safe!) street/road workout such as 3:00 "on" and 1:00 recovery. Forecast is for bitter cold, so be safe!
January 15:Â 4-5 x 1000M @ 5K pace (adjusted for weather conditions). Slow 400M jog recovery.
January 22: 3-4 x 1-Mile @ 10K pace. 400M recovery. Finish with 2 x 400M @ 5K pace, 200M recovery.
January 29:12(+) x 400M @10K pace, 100M jog recovery.
February 5:Â 6 to 8 x 800M, 5K pace, 400M recovery.
February 12: (Coach absent). 3 x 2000M, 10K pace, 400M recovery.
February 19: (Coach absent) 2 x 20:00 Tempo Pace runs. 3:00 recovery.
February 26: (Tentative): 5000M Time Trial. Details TBD.
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.
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
| RRCA Club Challenge 10M Sun, Feb 23rd, 2025, @8:00am |
| DCRRC Belle Haven 8K Sun, Mar 2nd, 2025, @8:00am |
| 2025 Annual Meeting & Club Banquet Sun, Mar 2nd, 2025, @5:00pm |
| Book Club Sun, Mar 16th, 2025, @4:00pm |
| Hero Dogs 5K9 Sat, May 17th, 2025, @8:00am |
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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. |