June 15th
Non-Marathoners –
3×1200 @ 5k pace (200 recovery)
2x 400 @ mile pace (200 recovery)
Marathoners –
4xmile @ 10k pace (400 recovery)

June 22nd
Non-Marathoners –
2×1000 @ 5k pace (200 recovery)
2×600 @ 3k pace (200 recovery)
2×300 @ mile pace (200 recovery)
Marathoners –
2 x 2k @ 10k pace (400 recovery)
2 x 1k @ 5k pace (200 recovery)

June 29th
Non-Marathoners –
3-4 sets:
1000 @ 3k pace (200 recovery)
400 @ mile pace (200 recovery)
Marathoners –
4-6 x 1200 @ 5k pace (200 recovery)

July 6th
Non-Marathoners –
10-12 x 400 @ 5k pace (200 recovery)
Marathoners –
2 x 2 mile @ 10k pace (400 recovery)
2 x 800 @ 5k pace (200 recovery)
2 x 400 @ 3k pace (200 recovery)

July 12th
Non-Marathoners –
6×600 @ 5K pace
4×400 @ 3K pace
*200 recovery after each
Marathoners –
2 miles at marathon pace
1 mile at half marathon pace
1 mile at 10k pace

After a brief hiatus, the track workouts will resume on Tuesday, May 18th. From now on, the workouts will be held on Tuesdays at 6:30am at American University and  at 6:45am at Cardozo High School. If you have questions about the AU workouts, contact Emily. If you have questions about the Cardozo workouts, contact Stephen.
Continue reading →

Calling all new and potential members to join WRC members on a fun run!  May’s Fun Run is on Wednesday, May 19, 2010 at 7 pm.  We are meeting in front of the Logan Circle Lululemon at 1461 P Street NW.

This is a great opportunity to learn more about the club and meet members.  We hope to see new and old faces there!  For more information, please contact Amanda Hamilton.