Tip Of The Day

Build a Foundation

Add some variety to your exercise routine. Run one day and strength train the next. This will not only hold your interest in the workouts longer, but it will give your body the time it needs for recovery. Additionally, you are covering more muscle groups throughout the body and keeping the workouts motivating and different.

To build up endurance for your 5K race include some interval training as part of your regimen. Use hill sessions and up-tempo to your runs to do this. Hold a steady running pace where you do not feel like you are just about to die, but that you can keep going.

Head to the track for shorter interval runs while learning to pace yourself. Learn to conserve your energy during the first part of the race and then to let go in the second half so you can make it to the finish line of you 5K race.

2018 PVTC Indoor Track Meets

  • Track:   Fast soft urethane four-lane 200-meter indoor track · 8+ laps to the mile, 22.5-meter turn radius.
  • We record individual times only in the race walks, 1-mile, 3000-meter, and 5000-meter, but not in the shorter events.
  • If you use starting blocks for 55-meter, please bring your own
  • NO SPIKES: NOT METAL, NOT PLASTIC, NOT CERAMIC.   No food allowed in the gym.
  • Announcer: Radio personality Chuck Williams
  • Directions: From DC or Capital Beltway (I-495), take Arlington Blvd (Route 50) to Glebe Road (Route 120) southbound to 2nd Street South. At the 7-11, turn left (east). TJ is on your left. Parking is free.
  • Or from Route 50, turn south on Irving Street and right (west) onto 2nd Street South.
  • Or from I-395, take Glebe Road (Route 120) northbound 3 miles to 2nd Street South, then turn right to TJ.
  • For more info: call 703-927-4833 and leave a message · For PVTC, 703-481-3530
  • Conducted in co-operation with Arlington Department of Parks, Recreation, and Community Resources.
  • Free for children up to 8th grade
  • Ribbons for every youth finisher, thanks to POTOMAC VALLEY TRACK CLUB      www.pvtc.org
  • $  3.00 per meet for high school students -- ($8 for all 3 meets before December 31)
  • $  4.00 per meet for PVTC members -- ($11 for all 3 meets before December 31)
  • $  5.00 per meet for all others -- ($14 for all 3 meets before December 31)
  • Students up to 8th grade may enter free using this form

Event details and schedule

EVENTS and approximate start times:
  •   6:00 PM - Doors open
  •   6:15 PM - RACE WALKS choose your distance: 400 meter, 800m, 1500m, one mile, & 3000m - one heat, followed by race-walk clinic for young athletes at 7:00 PM
  •   6:45 PM - 55-Meter Run, heats by age and gender
  •   7:30 PM - One-Mile Run, with heats: children, women, elite, open, masters
  •   8:00 PM - 400-Meter Run, heats by age and gender
  •   8:30 PM - 800-Meter Run, heats by age and gender
  •   9:00 PM - 200-Meter Run, heats by age and gender
  •   9:30 PM - 3000-Meter (15 laps) & 5000-meter (25 laps), one heat only
  • No need to enter individual events when you register
  • Please listen for the calls for your event(s)
  • We issue calls for each event about 10 minutes before the event begins.
  • "First call" means begin forming groups by age & gender
  • "Second call" means first heat is about to start
  • "Final call" means last heat is about to start
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