DC Road Runners - Enter your slogan here
|
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.
Track Workouts for January-February 2013
Due to popular demand, we will do more ladder workouts, starting with winter. Core of workouts will still be 10K-Tempo pace, but shorter intervals at start will get you warmed up.
- January 2: Coach Ed will likely be absent. 2 x 400M with 200M jog recovery after each. Then, 3 x 1000M with 400M jog recovery. Finish with 2 x 400M with 200M jog. All repeats at 10K pace.
- January 9: 1 x 800M 400M jog. 1 x 1200M. 400M jog. 1 x 1600M. 400M jog. 1 x 2000M. All at Tempo pace.
- January 16: 12 - 16 x 400M @ 10K pace. 100M jog.
- January 23: Continuous Ladder: 400M - 800M - 1200M - 1600M - 1200M - 800M - 400M. All at Tempo Pace. All with 200M slow jog recovery EXCEPT after the 1600, which is a slow 400M recovery.
- January 30: 1 x 400M. 200M jog. 1 x 800M. 200M jog. 3 x 1200M. 400M jog. All at 10K pace.
- February 6: 2 x 15:00 Tempo-Pace run. 2:30 rest interval.
- February 13: 2 x 400M, 200M jog recvovery after each. 4 - 6 x 800M, 400M jog recovery after each. 2 x 400M, 200M jog recovery. 10K pace.
- Feburary 20: 2 x 400M, 200M jog recovery. 3 x 1600M, 400M jog recovery.. 2 x 400M, 200M jog recovery. 10K pace.
- February 27: 2 x 400M, 200M recovery. 4 x 800M, 400M recovery. 2 x 400M, 200M recovery. 5K pace.
Workouts for March dependent on track availability. Information will be posted as soon as available. Coach Ed
November-December Track Workouts
Friends --
We should have the track available to us through the end of February. We will focus in the next two months on 10K - Tempo pace workouts, with short rest intervals. Watch your pace!
November 7: 12 x 400M @ 10K pace. 100M jog rest.
November 14: 6-8 x 800M @ Tempo Interval Pace. 200M jog rest. (OK to split in two sets with longer break.)
November 21: NO WORKOUT
November 28: 3 - 4 x 1600M @ 10K - T/I Pace. 400M jog recovery.
December 5: 2 x 12:00 Tempo Run. 2:00 recovery.
December 12: Hannukah Ladder Workout. TBD.
December 19: Christmas Relays. Two person teams.
December 26: NO WORKOUT
January 2: 12 - 14 x 400M @ 10K pace. 100M jog recovery.
See you at the track!
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
| Alexandria Turkey Trot Thu, Nov 28th, 2024, @9:00am |
| DCRR Gar Williams Half Marathon Sun, Dec 1st, 2024, @9:00am |
| DCRRC Bread Run 10K & Gingerbread 2-Miler Sun, Dec 8th, 2024, @10:00am |
| Book Club Sun, Dec 8th, 2024, @4:00pm |
| 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 |
Login
 
|
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. |