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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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.

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

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:
4×400 @ 5 KM (200 m recovery) – 1 mile @ 10 KM (400 m recovery) – 4×400 @ 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.

Please feel free to tailor the workout to your racing schedule!

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.

If you raced Cherry Blossom, consider doing the track workout on Thursday.

Please feel free to tailor the workout to your needs!

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!