Attention to all new and potential members, join us for a fun run to meet club members and to learn more about WRC.  Also, if you are new to the area or new to running, we strongly encourage you to attend to learn more about running in DC and/or to talk about running with experienced runners.

We will meet at 7pm on April 28th in front of the Lululemon Athletica store on P St NW between 14th and 15th streets. Bring friends and join us for a shorter and slower version of our Sunday long runs!

Captions – They Go here!

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.

For those tapering for Boston in the next week or two, may either do something on the short end of the range of 800s or you could do something like 1 x mile @ half marathon pace followed by 1 x mile @ marathon pace.

As always, please feel free to tailor the workout to your needs!

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) –
2×600 @ 5 KM (200 m recovery)-
2×400 @ 5 KM (200 m recovery)

marathoners:
4×400 @ 5KM (200 m recovery) –
1 mile @ marathon pace (200 m recovery) –
4×400 @ 5 KM (200 m recovery) –
1 mile @ marathon pace.

As always, please feel free to tailor the workout to your needs!

We are starting a new tradition of monthly fun runs for new and potential members to learn more about WRC and to enjoy an easy run together. This month we will meet at 4pm on March 27th in front of the Lululemon Athletica store on P St NW between 14th and 15th streets. Bring friends and join us for a shorter version of our Sunday long runs!