How fast ya feeling?

7 minute timed
400 (fast)
3 minute timed
400 (fast)
7 minute timed
400 (fast)


Hi all,

Join us tomorrow at 6:30am at the Cardozo Track for our weekly workout, all are welcome!

It will be a little bit of timed intervals and a little bit of 400’s:

7 minute timed
400 (fast)
3 minute timed
400 (fast)
7 minute timed

400 (fast)


The “rest and recovery” will be the jog back from wherever you are on the track to the start. After the 400’s, we can do a quick 100m recovery (50m out and 50m back).

See ya tomorrow!

Sprinting into fall!

Heya Crawlers,
Join us 6:30am at Cardozo Track (moving over to Banneker if closed) for our weekly track workouts!
If you thought we were changing it up and going to a pool for once then you were DEAD. WRONG. ​(and I really don’t know where you got that idea from tbh).
Check it.
We will have some rest between these intervals… but probably not quite enough (as always)
See you tomorrow!

Mile repeats–love to hate’em

Hey there Crawlers,

For tomorrow let’s do the workout we all love to hate: MILE REPEATS!
1st mile @ 5-10s slower than 5k pace (400 rest)
2nd mile @ 5k pace (400 rest)
3rd mile @ 5-10s faster than 5k pace (400 rest)
We think Cardozo MAY be open, so plan on that for 6:30am. BUT if Cardozo is closed, head over to Banneker a few blocks east to start around 6:35am.
This is a good workout to gauge fitness/fast twitch muscles heading into the fall race season. Speaking of which, good luck to anyone running any race (road, trail, obstacle, triatholon!) and keep the group posted on results.
See ya on the track!

Off-beat repeats!

Hey Crawlers,

Meet at Banneker Track at 6:30am sharp for our weekly track workout!
Since our beloved Banneker track is such a strange shape… how about some off-beat repeats?
500m X 600m X 700m X 800m X 800m X 700m X 600m X 500m 

For the 500s, 600s, 700s, we will  jog back to the starting line for the recovery, aiming to keep it <2 minutes total before heading into the next repeat. For the 800s, we can do a 200m jog out and back as the recovery.

Crawl on!

Dog days of summer timed workout

Heya Crawlers,

It’s the dog days of summer but don’t let that scare you away from the track! Join us tomorrow at 6:30am at Banneker Track for a timed workout:
Run 1-2-3-4-5-4-3-2-1 minute repetitions at your 5K race pace, jogging for half the time of the preceding repetition for recovery between intervals. So after the 1-minute interval, jog for 30 seconds, after the 2-minute interval, jog for a minute, after the 3-minute interval, jog for 90 seconds, and so forth, all the way till the end.
Bring plenty of water and see you tomorrow!

Meridian Hill workout!

Tomorrow we are going to mix it up and meet at Meridian Hill Park at 6:30am for a hill + strength workout. We will meet at the NE corner, right inside the park.
We will plan on starting with four hill laps (up 15th street, up 16th street, up 15th street-side stairs, up 16th street-side stairs) with strength sets (squats, burpees, abs, push ups) inbetween laps.
Just a reminder that Cardozo will be closed until mid-August so we are exploring other options!