Long Distance - For athletes interested in Long Distance events (800m and greater)
We will have two weekday practices (Monday and Thursday from 5 - 6pm at Dulles Sportsplex) and a Saturday practice (tentatively from 8 - 10am) outdoors. We are asking families to be flexible due to the continued changing dynamics as a result of COVID.
Youth – Ages 8 to 8th grade. This year we will have 2 teams.
Club(Recreation) – for athletes that are new to track and have not qualified for a National Track Qualification.
Elite (Travel) - for the athlete that is competing on a higher level and requires a strong commitment to track. This team is by invitation only. The Coaches will continue to evaluate athletes throughout the season for the team and new athletes performing at a higher level will be given the opportunity to train with the Elite team. The Elite team usually has the opportunity to participate in local, regional and National meets. For the 2021 Indoor Season, it is our intention to participate in some meets but may be adjusted due to COVID restrictions and meet availability.
High School – for all High School athletes (grades 9-12). The High School team usually has the opportunity to participate in local, regional and National meets. For the 2021 Indoor Season, it is our intention to participate in some meets but may be adjusted due to COVID restrictions and meet availability.
Long Distance Coaching Staff – The coaching staff is led by Rob Ravas, who is USATF Level – 2 endurance certified. Rob is starting his 8th season with the club and is assisted by four other coaches that have their Level – 1 USATF certification. The assistant coaches have been with the club between three and six years.
Long Distance Program Summary – Our program is based on a variety of endurance and long-distance speed training. The workouts are tailored to a runner's ability through focusing on certain paces that are specific to them. In addition to running, the program also incorporates core strengthening exercises along with activities focused on coordination and flexibility. For those runners interested in training beyond our scheduled practices, we also provide individually-tailored workouts.