We (both men and women) meet for track on WEDNESDAY at  Washington-Lee High School in Arlington, VA. The workout begins at 6:30 p.m., but try to show up a bit earlier to warm up. Bring water and appropriate dress. We meet at the bleachers on the opposite side as the bathrooms.

Directions to the track

We usually finish up between 7:30 and 8:00 p.m.

The WRC welcomes all members and their friends to work out with the club at the track. We also invite any who wish to check us out. 

The group has both men and women running workouts and the number of members showing up falls anywhere between 10 and 25. As would be expected, the larger group breaks into smaller subgroups depending on the preferred workout and pacing.

Just show up at the track on Wednesday evening and look for the WRC. We strive to get started promptly at 6:30 p.m., so it's nice if you are able to arrive earlier to warm up and stretch. Remember, it's very important to be adequately rested before track work. Being rested has a two-fold purpose - it allows you to derive maximum benefit from a speedy workout and also greatly lowers the risk of getting an injury. It's also very important to warm up and stretch well before jumping into your first interval and running fast.

Running on a track allows one to run vigorously for a scheduled distance within a pre-set time, recover over a specified distance or time, and then do the next interval. One must remember to listen to their body. If you're feeling overly fatigued or something doesn't feel quite right (body, legs, whatever), it may be best to step out of the workout or tailor it back rather than risk serious injury. The idea is to run fast, make it hurt, but have fun doing it at the same time. Now, is that possible? We say it is.

Things to consider bringing with you for your own personal comfort: racing flats or lighter running shoes (if you wish to run in them), water or drink of choice (if it's hot, bring lots), a towel, and various clothes to change into given weather concerns.

Objective: For the time being, these workouts are intended to increase speed, strength, and stamina for shorter racing and to get into prime condition for marathons. Longer interval sessions (above 200 meters) work to build V02 max (your body's ability to deliver and use oxygen). In other words, to get fit and in shape. Another objective is to build and maintain comaraderie among members of the WRC and your fellow runners.

All of the workouts should be done with a warmup and a cool down. The example workouts show the number of times the suggested interval is to be run and also the rest period. For instance, 6 x 800m; w/400 rest means that six fast intervals of 800 meters are run and between each one is a 400 meter easy jog. It is important to try to recover between each interval. Because of differing abilities, groups of runners may break up into smaller segments and some may even lag behind at various times. BUT, that doesn't matter at all. In fact, it's still all very cool for we're all out there together and training together to get faster. We help each other as much as we can offering cheer and goodwill. Hey, the rest periods are especially enjoyable.

Specific scheduled workouts for each week are delivered to members via the weekly email update.

Disclaimer: these workouts look much easier on paper. However, we welcome and encourage excuses of all kinds.

Remember, we also have a Sunday Morning Distance Run out of Georgetown!