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:
  • After careful research, Wren Rudolph found a combination of tracks available on Monday and Wednesdays:
  • DateDayOutdoor TrackCoach
    07/08/2019 (July)MondayWakefieldElizabeth Row
    07/10/2019 (July)WednesdayT.C. WilliamsElizabeth Row
    07/15/2019 (July)MondayWakefieldElizabeth Row, Wren Rudolph, Jay Jacob Wind
    07/17/2019 (July)WednesdayT.C. WilliamsElizabeth Row, Wren Rudolph, Jay Jacob Wind
    07/22/2019 (July)MondayWakefieldElizabeth Row, Wren Rudolph, Jay Jacob Wind
    07/24/2019 (July)WednesdayT.C. WilliamsElizabeth Row, Wren Rudolph, Jay Jacob Wind
    07/29/2019 (July)MondayWakefieldElizabeth Row, Wren Rudolph, Jay Jacob Wind
    07/30/2019 (July)WednesdayT.C. WilliamsElizabeth Row, Wren Rudolph, Jay Jacob Wind
    08/05/2019 (August)MondayWakefieldElizabeth Row, Wren Rudolph, Jay Jacob Wind
    08/07/2019 (August)WednesdayT.C. WilliamsElizabeth Row, Wren Rudolph, Jay Jacob Wind
    08/12/2019 (August)MondayWakefieldElizabeth Row, Wren Rudolph, Jay Jacob Wind
    08/14/2019 (August)WednesdayT.C. WilliamsElizabeth Row, Wren Rudolph, Jay Jacob Wind
    08/19/2019 (August)MondayWakefieldElizabeth Row, Wren Rudolph, Jay Jacob Wind
    08/21/2019 (August)WednesdayT.C. WilliamsElizabeth Row, Wren Rudolph, Jay Jacob Wind
    08/26/2019 (August)MondayWakefieldElizabeth Row, Wren Rudolph, Jay Jacob Wind
    08/28/2019 (August)WednesdayT.C. WilliamsElizabeth Row, Wren Rudolph, Jay Jacob Wind
    09/02/2019 (September)MondayWakefieldElizabeth Row, Wren Rudolph, Jay Jacob Wind
    09/04/2019 (September)WednesdayT.C. WilliamsElizabeth Row, Wren Rudolph, Jay Jacob Wind
    More to follow

  • Venues:
    • T.C. Williams High School track, 3330 King Street, Alexandria VA | Map
    • Wakefield High School track, 1325 South Dinwiddie Street, Arlington VA | Map

    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: 5 repeats of (800 meter run + 400 meter recovery)
    • 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 Elizabeth Row and Jay Jacob Wind
    Coaches
    • Elizabeth Row (571-255-9559) E-mail
    • Jay Jacob Wind (703-927-4833) E-mail
    • Wren Rudolph (571-232-8105) E-mail
    • Chris Hickey (978-201-1024) E-mail
    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 Information
    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