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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 Workouts, November 2012 - February 2013
Members & Guests:
Our Wednesday Night Track Workouts will continue during the winter months at Washington-Lee HS, with warm-ups starting at 7:00 PM and thr workoput proper at 7:15 PM.
The focus during these months will be tempo-pace (10M to 13.1M race pace) and cruise interval (8K-10K pace). Don't worry if you are already doing another "tempo run" during the week. These track workouts are likely to be at a faster pace, and we willl throw in some speed, especially at the end of workouts, to provide some variety.
November will be a "light load" month. We will transition to heavier workouts in December. Remember the Club's Snowball Series races as a prime way to prepare for Spring races, up to and including the marathon.
Those in the Spring Marathon Training Program should attempt these workouts as written, but may adjust for pace and number of repetitions. Coach Ed will be there most weeks to provide specific guidance.
INCLEMENT WEATHER: Check website for any updates regarding inclement weather. Coach Ed will adjust workouts in the event of severe cold/wind.
November:
11/6: 6 x 800M @ Cruise Interval (10K) pace. 400M recovery. Finish with 2 x 400M at 5K pace.
11/13: 3 x 1600M @ Cruise Interval pace. 400M recovery. Finish with 2 x 400M at 5K pace.
11/20: 20-minute Tempo Pace run. Finish with 3 x 300M. Walk 100M recovery.
11/27: NO WORKOUT. If you are not doing a Turkey Trot race here or in your hometown (which is highly recommended), repeat workout from 11/13.
HappyThanksgiving! Happy Hannukah!
December:
12/4: 3 x 2000M @ Tempo Interval Pace (<10M). Slow 400M recovery. Finish with 2 x 400M @ 5K pace.
12/11: 12 x 400M @ Cruise Interval Pace (10K). 100M jog recovery.
12/18: Christmas Relays. Two-person teams, alternating a total of 20 laps (8K). December HappyHour to follow at Carpool on Fairfax Drive.
12/25: Merry Christmas. No Workout. Try to repeat workout from 12/11, or other workout of your choice.
January:
1/1: Happy New Year. No Workout. Repeat a workout of your choice from above.
1/8: 14 - 16 x 400M @ Cruise Interval (10K) pace.
1/15: 2 x 15:00 Tempo Pace run. 2:30 recovery and return to start. Finish with 2 x 400M
1/22: 4 x 1600M @ Cruise Interval (10K) pace.
1/29: 6-8 x 800M @ 5K pace. 400M recovery.
February:
2/5: Ladder: 800M - 1000M - 1200M - 1000M - 800M. All @ 10K pace except final 800M @ 5K pace. 400M recovery after each.
2/12: 16 - 18 x 400M @ 10K pace.
2/19: 4 x 5:00 @ 5K pace. 5:00 recovery.
2/26: 4 x 2000M @ Tempo Interval Pace, Reducing to 10K pace on final one. 400M recovery.
Track Workouts -- October 2013
Members & Guests:
We had a successful September, including a go0d turnout for our first Tuesday night workout on September 24. Because there are high school games scheduled for the second and fourth Wednesdays in October, we will move the workouts during those weeks, also to Tuesday nights. Here are the workouts. As always, use your judgment (and ask for advice!) in determining how many repeats to complete and at what pace.
WEDNESDAY October 2: GOOD warm-up (1-2miles). 4 x 2000M @ 10K pace. Slow 400M recovery jog. Cool down should include some 100-150M "striders."
TUESDAY October 8: 8 - 10 x 800M at 5K or "Yasso" pace (Hours:Minutes for Marathon = Minutes:Seconds for 800Ms). Slow 400M recovery. Recommend eaiser pace for first 1-2 repeats. Non-marathoners can do 6-8 repeats @ 5K pace.
WEDNESDAY October 16: 2 x 20:00 minute tempo-pace runs. 2:30 recovery. This is the maximum; okay to do 1 repeat, or to run for less time on the second repeat. After recovery, finish with 4 x 200M at relaxed fast pace, 200M jog recovery.
TUESDAY October 22: MCMers: 6-8 x 400M @ 10K pace. 200M recovery. Others: 4-5 x 1000M @ 5K pace. 1-lap recovery in lane 8 of track (~450M).
WEDNESDAY October 30: MCMers: Join us to gloat and jog easily. Others: 16-20 x 400M @10K pace. 100M 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. |