Potomac Valley Track Club - Twice Weekly Workouts

TWICE WEEKLY WORKOUTS

Why we do what we do: "This Workout Might Help Reverse the Aging Process, According to a New Study" in New York Magazine

Our Program

Potomac Valley Track Club hosts twice-weekly speed training sessions for sprinters and distance runners of all ages.

Times:

Mondays and Wednesdays, 7:00 PM-8:00 PM

Location

  • November 1 thru March 27:
    Thomas Jefferson Community Center track, 3501 2nd Street South, Arlington VA | Map

  • April 1 thru October 30:
  • Locations to be announced
    Weekly Workout
    • Finish your warm-up laps by 6:55 PM
    • After warm-up, we begin our standard workouts at 7:00 PM sharp
      • Mondays: 10 repeats of (200 meter run + 200 meter recovery)
      • Wednesdays:
        • For long-distance runners, 5 repeats of (800 meter run + 400 meter recovery)
        • For short-distance runners / sprinters, Chris Hickey and Wren Rudolph design a specific workout each week
      • Each workout includes instructions, flexibility drills, short sprints, recovery segments, and post-workout stretching and strengthening exercises
      • Besides these workouts, you can share workouts via our Facebook page
      • The goal is to approach near-race pace, about 85% of maximal effort
      • Each workout is led by an experienced coach, including Chris Hickey, Elizabeth Row, Wren Rudolph, and Jay Jacob Wind
    For more information, contact any of the coaches:
    Fee
    • All PVTC Workouts are free, but you may donate $5.00 to the coach
    • Entering TJ:
      • Young athletes may enter TJ for free
      • Adults must either be members of TJ or pay a daily rate of $4 for seniors, $8 for Arlington residents, $16 for non-residents
      • We buy a group ticket so all non-member entrants to TJ can pay just $8 to the coach
    More from Chris Hickey:

    Potomac Valley Track Club
    Winter 2019-2020
    Indoor Track Practice for Sprinters/Jumpers/Hurdlers
    Wednesdays, 7:00 PM to 9:00 PM
    December 4, 11, and 18
    January 8, 15, 22, and 29
    February 5, 12, 19, and 26
    March 4

    Thomas Jefferson Community Center—Indoor Track
    3501 2nd Street South, Arlington VA 22204
    Enter through Door #12

    Purpose: Provide structured workouts for PVTC athletes preparing for the USATF Masters Indoor Championships March 13-15, 2020

    Coach: Christopher Hickey

    Cost: Participants must be a member of PVTC for 2020 plus admittance to the TJ CC

    Workout Plan: Meet on far side of track—opposite corner from entrance.

    • Warm Up Exercises
    • Active Warm Up
    • Sprint Drills
    • Acceleration Runs
    • Skill activity (starts, curve running, relay baton passing, etc.)
    • Speed or Power Development
    • Warm Down & Workout Review

    Register for the Program
    • Fill this PDF form online and print it
    • Mail the form and your check to PVTC, 611 South Ivy Street, Arlington VA USA 22204
    • ... or bring the form to your first workout