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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.
Track Canceled for Wednesday February 29; Reschedule Workouts
Due to a varsity lacrosse game starting at 7:15, the Washington Lee stadium will be closed and we will thus not have a track workout this Wednesday. It also gets dark too early to organize a safe alternate workout on the Custis Trail.
The HS game schedule is quite heavy at Washington Lee through mid-May. In addition to Wednesday, we will "lose" 7 workouts from now through May 16.
The schedule at Yorktown is a bit more favorable. We will have "trail" workouts at Washington-Lee on March 7 and March 14. We will use the YORKTOWN track on March 21. We will then return to WASHINGTON LEE for March 28, April 4, and April 11. Going forward, we will be at YORKTOWN from April 18 through May 16.
As always, we apologize for any inconvenicne. Track page will be updated shortly to reflect this information.
Yorktown HS is located at 5200 Yorktown Blvd in Arlington.
Track Workouts -- January-March 2012
Happy New Year!
We are back on the track Wednesday January 4, 2012. To accommodate a range of training programs -- from the relative novices in the Half-Marathon program to the veterans who have qualified for Boston -- there will be multiple tiers of workouts for each week. Some weeks, the entire workout will be different for these groups. Other weeks, it will simply be a matter of a differing number of repeats or different paces.
The workout for "regular" (non-marasthon-training) attendees will generally be the same as that for the Boston trainees.
As always, consult the McMillan Running Calculator for your appropriate workout pace. In ascending order of speed.
TR = Tempo Run (Approx half-marathon)
TI = Tempo Interval (Approx 10M)
CI = Cruise Interval (Approx 10K)
I = Interval (Approx 5K)
January 4, 2012
Tempo-Pace Miles
Half-Marathon: 6 x 400M at 10-Mile race pace. 400M recovery.
Marathon: 3 x 1600M at Tempo Interval pace. Slow 200M jog/walk recovery.
Regular/Boston: 4 x 1600M @ TI pace. Slow 200 jog recovery. Hydration break after 2 repeats.
January 11, 2012
Phoenix Park 400s
Half-Marathon: 6-8 x 400M @ CI (10K) pace. 200M jog recovery.
Marathon: 12-14 x 400M @ CI pace. 100M slow jog recovery.
Regular/Boston: 14-16 x 400M @ CI pace. 100 jog recovery.
January 18, 2012
1000s
Half-Marathon: 5 x 800M @ TI pace. 400M jog recovery.
Marathon: 4 x 1000M @ CI Pace. Slow 400M jog recovery.
Regular/Boston: 4-6 x 1000M @ CI pace. 400 jog recovery.
January 25, 2012
800s. Note varying paces.
Half-Marathon: 6 x 800M @ TI pace. 400M jog recovery.
Marathon: 6-8 x 800M @ CI pace. 400M jog recovery.
Regular/Boston: 6-8 x 800M @ I pace. 400M jog recovery.
February 1, 2012
Tempo Runs
Half-Marathon: 2 x 10-minute run @ TR pace. 2:00 recovery
Marathon: 20-minute run @ TR pace.
Regular/Boston: 1 x 20-minute run @ TR pace. 3:00 recovery. 4 x 600 @ CI pace. Slow 200M recovery.
February 8, 2012
Descending Ladders
Half-Marathon: 1600M -- 800M -- 400M. All @ TI pace. 400M recovery. Repeat.
Regular/Marathon: 1600M -- 1200M -- 800M -- 400M. All @ TI pace. Break. Repeat 1200M -- 800M -- 400M
Boston: Same as Regular/Marathon, but do include 1600M on the "repeat" set.
February 15, 2012
1600M repeats
Half-Marathon: 3 x 1600M @ TI pace. 400M recovery.
Regular/Marathon: 3-4 x 1600M @ CI pace. 400M recovery.
Boston: 4-5 x 1600M @ CI pace. 400M recovery. Finish with 2 x 400M.
February 22, 2012
Phoenix Park 400s
Half-Marathon: 12 x 400M @ TI pace. 100M jog recovery.
Regular/Marathon: 16 x 400M @ CI pace. 100M jog recovery.
Boston: 16-20 x 400M @ CI pace. 100M jog recovery.
February 29, 2012
Tempo Runs
Half-Marathon: 20-minute run @ TR pace.
Regular/Marathon: 2 x 15:00 @ TR pace. 2:00 recovery.
Boston: 2 x 15:00 @ TR pace. 2:00 recovery. After break, 3 x 300M.
NOTE: March workouts subject to change due to track availability. Location also may change.
March 7, 2012
800s
Half-Marathon: 6-8 x 800M @ TI pace. 400M recovery.
Regular/Marathon: 8 x 800M @ CI to I pace. 400M recovery.
Boston: 8-10 x 800M @ CI to I pace. 400M recovery.
March 14, 2012
Pre-Race: 3-4 x 800M @ CI pace for March 17 racers. Good luck!
Regular/Boston: 5 x 1000M @ I pace. Slow 400M jog recovery.
March 21, 2012 -- AT YORKTOWN HIGH SCHOOL TRACK!!
Regular: 2 x 1200M @ CI pace. 400M recovery. 2 x 800M @ I pace. 400M recovery. 2 x 400M @ I pace. 200M recovery.
Boston: 3 x 1200M @ CI pace. 400M recovery. 3 x 800M @ I pace. 400M recovery. 3 x 400M @ I pace. 200M
March 28, 2012
Regular: 8 x 600M @ I pace. Slow 200M recovery. Break at 4.
Boston: 8-10 x 800M @ I pace. 400M recovery.
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 |
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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. |