Wednesday Morning Interval Workout

We have 2 times and locations for our interval workouts each week.

Wednesday Mornings

  • Time: 5:30am
  • Location: Briar Woods HS (22525 Belmont Ridge Rd, Ashburn, Va 20148)
    • 10 min Group Warm-up at 5:30am
    • We are looking into getting permission to use the lights

Workout starts promptly at the 5:30am with a 10min warm-up then does workout listed below, and finally a 2 lap cool-down. The work is over by 6:30am

There is no formal coaching; however, we have a number of experienced runners available to provide advice.

If there is snow on the track or lighting in the sky the workout is canceled!!!


Below are the Interval workouts for this week

  • Full Marathon and Half Marathon Intervals
    2 x 1 mile @ building pace, then 2 x 800 @ 5k, 2 min jog recovery

    Description:

    1600 at a building pace - each lap should be faster than the last. Start the first lap at Threshold.

  • 5K / 10K Intervals
    2 x 1 mile @ building pace, then 2 x 800 @ 5k, 2 min jog recovery

    Description:

    1600 at a building pace - each lap should be faster than the last. Start the first lap at Threshold.

Please note the workouts are subject to the weather and may change with little notice