Washington- Lee HS Arlington Wed Morning Track Workout 2018 Season

[Kyoko Kawai]

April 25 6am W-L HS track workout kick off! This is for all levels.

Here is the track workout from Bryan. I will be at the track to facilitate tomorrow. Please find me wearing DC Tri Jacket at the corner of N. Stafford and Washington Blvd side of track.

Please finish individual warm up by 6:10am. Dynamic warm up (drills) with group at 6:10am. Main set starts after the dynamic warm up. We will make adjustments to the workout depending on the individual levels. So noworries. Please bring hydration and if you could, please have a watch to check your pace.

Please let me know if you have questions!

Kyoko

Warmup:
1 mile easy runWarmup:
2 laps (800 meters) very easy
2 laps (800 meters) easy
1 mile total

Main Set:
1/2 lap (200 meter) 10K pace
1/2 lap (200 meter) recovery
1/2 lap (200 meter) 5K pace
1/2 lap (200 meter) recovery
1/2 lap (200 meter) 10K pace
1/2 lap (200 meter) recovery
1/2 lap (200 meter) 5K pace
1/2 lap (200 meter) recovery
1 mile total

1 lap (400 meter) 10K pace
1/2 lap (200 meter) recovery
1 lap (400 meter) 5K pace
1/2 lap (200 meter) recovery
1 lap (400 meter) 10K pace
1/2 lap (200 meter) recovery
1 lap (400 meter) 5K pace
1/2 lap (200 meter) recovery
1.5 mile total

2 lap (800 meter) 10K pace
1 lap (400 meter) recovery
2 lap (800 meter) 5K pace
1 lap (400 meter) walk
1.5 mile

Cooldown:
4 laps (1600 meters) easy
1 mile total

Total distance: 6.0 miles (2.5 miles at speed / 1.5 miles recovery + WU and CD)

 

[Kyoko Kawai]

Washington and Lee HS Wed Morning Track Workout is on tomorrow (May 2nd).  Please meet as at 6:10am after individual warm up at the corner of N. Stafford St and Washington Blvd side of track.

Kyoko

[Kyoko Kawai]

Here is the Wednesday Morning Track Workout from Bryan for May 9. It is similar to last week, we are building off from it. Please meet us at the corner toward N. Stafford St. and Washington Blvd at 6:10 after individual warm ups.  If you are new to track, the last 800 meter set can be at 10K and 5 K pace.

Warm up (1 mile easy)
Dynamic warm ups (as a group) at 6:10am
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Main Set:
1/2 lap (200 meter) 5K pace
1/2 lap (200 meter) recovery
1/2 lap (200 meter) SPRINT
1/2 lap (200 meter) recovery
1/2 lap (200 meter) 5K pace
1/2 lap (200 meter) recovery
1/2 lap (200 meter) SPRINT
1/2 lap (200 meter) recovery
1 mile total

1 lap (400 meter) 5K pace
1/2 lap (200 meter) recovery
1 lap (400 meter) SPRINT
1/2 lap (200 meter) recovery
1 lap (400 meter) 5K pace
1/2 lap (200 meter) recovery
1 lap (400 meter) SPRINT
1/2 lap (200 meter) recovery
1.5 mile total

2 lap (800 meter) 5K pace
1 lap (400 meter) recovery
2 lap (800 meter) SPRINT
1 lap (400 meter) walk
1.5 mile

Cooldown:
4 laps (1600 meters) easy
1 mile total

Total distance: 6.0 miles (2.5 miles at speed / 1.5 miles recovery + WU and CD)

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[Kyoko Kawai]

Here is the workout for tomorrow (May 23).

W-L HS track workout meet at 6:15 after individual work out (ideally 5 laps 1.25 mile warm up for this workout).

Main set
6 x 100 meter fast 100 jog back, 8 x 400 meter fast with 200 easy. Keep the same pace for all 400 meter.

1 mile cool down.

See you tomorrow morning.

Kyoko

 

[Kyoko Kawai]

Come and join us W-L HS track workout tomorrow May 30.  After individual warm up, meet us at 6:10 am at the corner of track toward N. Stafford and Washington Blvd.

[Fernando Diaz]

I just joined DC Tri Club, is this group still active every Wednesday?  If so, can I simply show up to the track next Wednesday?

[Kyoko Kawai]

Hi Fernando, Welcome to the club!  Thanks for your interests.  I am sorry that we stopped W-L HS morning track about one month ago due to low attendance.    We have been receiving some inquiries since we stopped. We will let you know if we re-start the track workout.

Kyoko

 

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