• 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:
  • April 1 thru September 30:
  • T.C. Williams High School track, 3330 King Street, Alexandria VA | Map

  • October 1 thru March 31:
  • Thomas Jefferson Community Center Track, 3501 2nd Street South, Arlington VA | Map

  • Weekly Workout:
  • Warm-up laps finished by 6:55 PM
  • After warm-up, our standard workout is 10 repeats of (200 meters run + 200 meters recovery) starting at 7:00 PM sharp
  • 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)
  • Jay Jacob Wind (703-927-4833)

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

  • Fee:
  • All PVTC workouts are free, but you may donate $5 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:
  • For more information, contact head coach Jay Jacob Wind (703-927-4833,
  • Join PVTC-WALK e-mail group
  • Join PVTC-SPRINT e-mail group
  • Read this page as a Word DOC
  • Read this page as a PDF

  • Register for the Program:

    Mail this form and your check to PVTC, 611 South Ivy Street, Arlington VA 22204
    Name ______________________________________ Phone ________________________ 
    Address ___________________________________ City, State, ZIP________________________
    Age __ __ M/F __                            Birth Date __ __ / __ __ / __ __ __ __ 
    E-mail _____________________________________________________________    
    [_] We welcome a $5 donation per workout
    [_] To help keep these workouts free for young athletes, here is a donation of $ ______ .       Total enclosed: $ ______
    I know running a race is a potentially hazardous activity. I should not enter and run unless I am medically able and properly trained. I agree to abide by any decision of a race official relevant to my ability to safely complete this event. I assume all risks associated with running in this event, including, but not limited to: falls, contact with other participants, effects of the weather, including high heat and/or humidity, and conditions of the course, all such risks being known and appreciated by me. Having read this waiver and knowing these facts, and in consideration of your accepting my entry, I, for myself and anyone entitled to act on my behalf, waive and release all sponsors, including Arlington County VA, their elected and appointed officials and employees, Potomac Valley Track Club, USATF, Runners World Magazine, their officers, directors, agents, and employees, and all officials of this event from all claims or liabilities of any kind arising out of my participation in this event even though that liability may arise out of negligence or carelessness on the part of the persons named in this waiver. I understand this event is conducted under the regulations of RRCA, USATF, Alexandria City VA, and Arlington County VA. I agree to release my name and photo for publicity purposes. I understand that my name and address will be provided to the sponsors of this event. Parent or guardian must sign for children under 18.

    Signature (Parent or Guardian if under 18) ____________________________________ Date ______________