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! 

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.
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