Track Workout
In conjunction with our Sunday Distance Runs, track workouts aim to turn the casual runner into the competitive runner, and the competitive runner into a winner. We create track workouts for the marathon runner and half marathon and below distances runners.
Join our track workouts on Wednesday mornings at 6:45 am at Banneker Track located at 2500 Georgia Ave NW or Tuesday mornings at American University. For more information on the track work-outs, please email AmandaH@washrun.org
Track Workouts Update
Mon, 09/06/2010 - 13:13 | 
Emily
Sorry for the lack of posts this summer about the track workouts. The groups are still meeting at the following locations:
American University track - Tuesday mornings at 6:30am
Banneker Track - Wednesday mornings at 6:45 (This location will change to Cardozo High School soon. We will post when this occurs.)
Please note that we will no longer be posting recommended workouts. Please use the workouts below for ideas for creating your own. Collaboration with others in your respective group is also encouraged!
Tags: Track Workout
June/July Track Workouts
Mon, 06/14/2010 - 23:23 | Emily
June 15th
Non-Marathoners –
3x1200 @ 5k pace (200 recovery)
2x 400 @ mile pace (200 recovery)
Marathoners –
4xmile @ 10k pace (400 recovery)
June 22nd
Non-Marathoners -
2x1000 @ 5k pace (200 recovery)
Tags: Track Workout
Track Workouts on Hold
Mon, 04/26/2010 - 17:17 | ajhamilt
Since many of our track regulars are recovering from Spring marathons, we decided to put the track workouts on hold until the week of May 15th. People interested in continuing track workouts are invited to join a training group out of Hains Point. If you're intersted in the Hains Point group, please email AmandaH@washrun.org.
Tags: Track Workout
April 20th Track Workout
Sat, 04/17/2010 - 11:49 | ajhamilt
Warm-up (on your own), strides as a group (see below), main workout, and cool down)
Strides:
Stride 100, Turn around, Stride 100 back, Turn around, Stride 100, Turn around, Stride 100 back
non-marathoners:
4x400 @ 5 KM (200 m recovery) - 1 mile @ 10 KM (400 m recovery) - 4x400 @ 5 KM (200 m recovery)
Tags: Track Workout
April 13 Track Workout
Tue, 04/13/2010 - 09:14 | ajhamilt
Let's warm up on our own, do strides as a group at 6:45 am, main work-out, and cool down.
*Strides: Stride 100, Turn around, Stride 100 back, Turn around, Stride 100,Turn around, Stride 100 back
Boston folks -- those running a marathon this weekend could do something like 1 mile @ half-marathon pace - 400 jog recovery -- 1 mile @ marathon pace.
Everyone else:
3 to 5 x 1 mile @ 5 KM pace for non-marathoners and @ 10 KM pace for marathoners with 400 m jog recovery in between.
Tags: Track Workout
April 6, 2010 Track Workout
Thu, 04/01/2010 - 18:13 | ajhamilt
The taper begins for the Boston Marathon and the Cherry Blossom Ten Miler!
Let's warm up on our own, do strides as a group, main workout, and finish with a cool down.
Strides: 4 x 100 m
For those running Cherry Blossom this weekend, let's do something light: 8 x 400 m (5 KM pace) with 200 m recovery.
Tags: Track Workout
March 30, 2010 Track Workout
Thu, 03/25/2010 - 13:05 | ajhamilt
Let's warmup on our own, strides as group, main workout, and then cool down.
Strides: Stride 100, Turn around, Stride 100 back, Turn around, Stride 100, Turn around, Stride 100 back
non-marathoners: 1 mile @ 10 KM (400 m recovery) - 1200 @ 10 KM (400 m recovery) - 1000 @ 10 KM (400 m recovery) - 2x600 @ 5 KM (200 m recovery)- 2x400 @ 5 KM (200 m recovery)
Tags: Track Workout