WORKOUTS

Here are some guidelines to make sure you have an awesome workout!

Wednesday AM & PM does a warmup of about 20 minutes.
We then give an explanation of the workout.
We encourage you to do 4-6 “strides” of about 100m before starting the workout.
Every pace is welcome — we will make it work for you!
You are welcome to come even if you don’t want to do the workout.
Don’t be a hero! The goal is to finish — not blow early!
Need advice? Look for someone in a TCTC shirt.
Need help with paces? We like the VDOT website.
We are always happy to run more miles afterwards!

When do we cancel? We don’t cancel due to heat or cold, although we may modify the workout.

We will cancel ALL TCTC events if the AQI is above 150, and we will not run on the track if lanes 1-2 are covered in snow.

Still have questions? Find one of our board members in a bright yellow shirt when you get to the track or send us an email. We’re happy to talk with you about what makes Wednesdays so special.

GUIDELINES

Be a participant. We want you to join but, more importantly, we want you to show up! The whole purpose behind TCTC is to help people improve (as people and as runners) by tapping into a larger community. That only works when you show up!

Be aware. Watch out for other people, watch out for cars and watch for anyone who is struggling or who might be in trouble.

Be polite. Please use basic etiquette. When you are on the Greenbelt, stay to the right of the lane divider, let the group know about bikes coming up from behind, and offer a polite “on your left!” when passing people. On the track, be aware of who is coming up behind you but don’t feel obliged to move out of the way!

Be supportive. From our fastest runners aiming to qualify for the Olympic Trials or national team to our masters runners who just want to enjoy fun races, we are all training hard together. So pick each other up, shout for each other and give lots of encouragement!