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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 Track November 7
Runners:  Coach Ed will not be able to be at Wednesday's workout.  Hoping that someone can take the lead.  The proposed ladder workout can be done at any pace -- I posted 5K but okay to do at 10K pace or even slower (thinking of the MCM runners).  For those running Richmond, I would do only the ascending part of the ladder, and at marathon rae pace. I hope and plan to be in Richmond on race day, so see you there.  Good luck and have a great tapering week! Finally, if there is anybody returning to DC after the race in time to get here around 6:00, please let me know.  edgrantnj@me.com Â
Coach EdÂ
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Track Workouts August-December 2018
Members and Guests:
Time to update our Track Workout schedule through the end of 2018. The good news is that (fingers crossed!) there are no scheduled HS games at the Washington-Lee stadium after August 22. (As a result of the game on August 22, the workout for that night is CANCELED.) So, here are the workouts for the rest of the year.
Remember that all workout descriptions are FLEXIBLE: If you feel you cannot do what is scheduled, we will modify/customize to your needs!
AUGUST 22: TRACK UNAVAILABLE. WORKOUT CANCELED. Paul Thurston 4.5-Miler is Tuesday 8/21.
AUGUST 29: 6-8 x 800M. 5K pace.. 400M jog recovery. (This is a change from prior schedule). Coach Ed absent.
SEPTEMBER 5: 2 x 15:00 Tempo Runs (10M pace). 2:30 recovery.
SEPTEMBER 12: 4 x 5:00 @ 5K pace. 5:00 recovery.
SEPTEMBER 19: 3-5 x 1 Mile @ 10K pace. 400M recovery.
SEPTEMBER 26: 12-20 X 400M @ 10K pace. 100M recovery.
OCTOBER 3: 6-10 x 800M @ 5K pace. 400M recovery.
OCTOBER 10: 2 x 20:00 Tempo Run (10M pace). 3:00 recovery.
OCTOBER 17: 5 X 1000M @ 5K pace. Slow 400M recovery.
OCTOBER 24: 400M repeats. 100M recovery. Pace/number depend on whether you are running MCM.
OCTOBER 31: 3-5 x 1 Mile. 10K pace. 400M recovery.
NOVEMBER 7: LADDER: 400M-800M-1200M-800M-400M. ALL at 5K pace. 400M recovery.
NOVEMBER 14: 6-8 x 800M. 400M recovery. Choose your pace.
NOVEMBER 21: THANKSGIVING EVE. NO WORKOUT.
NOVEMBER 28: 12 X 400M @ 10K PACE. 100M recovery.
DECEMBER 5: 4 X 1200M. 10K PACE. 400M recovery.
DECEMBER 12: Christmas/Hanukkah Relays. Two-person teams, alternating a total of 20 (10 each) 400M laps. Happy Hour to follow!
DECEMBER 19: 800M repeats. 400M recovery. Choose your pace and number.
DECEMBER 26: Boxing Day. NO WORKOUT!
JANUARY 2: 5 X 1000M. 5K 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. |