Where to Run Fast: DC's Best Flat Routes for Speed Work
There's something primal about speed work. No scenic distractions, no conquering elevation—just you, the pavement, and the clock. DC's topography might be famous for its hills (looking at you, Rock Creek Park), but the city delivers when you need pancake-flat terrain to hammer out tempo runs, intervals, or those soul-crushing 400-meter repeats.
Here's where to find your speed in the District and beyond.
Hains Point
The 4.1-mile loop around East Potomac Park is remarkably level. Sitting barely 10 feet above sea level, the path offers virtually no elevation change. Cars are restricted on weekends, which provides dedicated road space, though you will share the lane with cyclists using the loop for high-speed intervals.
The trade-off: wind. Because the island lacks natural barriers, you often battle headwinds on both sides of the circuit. Cherry blossom trees create a vivid canopy in early April, but the route offers sparse shade during the rest of the year.
Best for: Track-style intervals without the track. The consistent surface and distance make it easy to mark repeats.
National Mall
The 4.3-mile loop around the National Mall is about as flat as it gets—total elevation change of roughly 36 feet. The core route runs between the Capitol and Lincoln Memorial (1.9 miles one way), with paths circling the Washington Monument.
Surface options include gravel/cinder paths, concrete sidewalks, and grass. The gravel paths are what most runners use for the main stretch. The distance breaks down into clear sections: 1.2 miles from the Washington Monument to the Capitol, another 0.7 miles to the Lincoln Memorial.
The downside is obvious: tourists. Summer means dodging people taking photos, especially around the Reflecting Pool and major monuments. Early mornings or evenings are your best windows. The Marine Corps Marathon and Rock and Roll Marathon both use sections of this route, which tells you it works for racing.
Best for: Interval workouts with a view fit for the ‘gram.
Capital Crescent Trail
This 7-mile paved artery from Georgetown to Bethesda follows an old B&O Railroad line. Because it is a rail trail, the grade remains gentle. You will encounter a slight incline heading north from Fletcher's Boathouse toward Bethesda, but the elevation gain is a negligible 42 feet over the entire span. The trail is heavily wooded and feels isolated from the city despite its proximity to downtown.
Congestion can be a problem depending which time of day you do your runs. Weekday mornings attract bike commuters, while weekends bring a swell of recreational cyclists and families. For serious speed work, an early start is essential.
Best for: Tempo runs where you want sustained flat terrain without loop monotony.
Mount Vernon Trail
Stretching 18 miles from Theodore Roosevelt Island to George Washington’s estate, this trail offers several prime segments for speedwork. The northern section, running from Rosslyn through Gravelly Point and into Old Town Alexandria, is flatter and more exposed. Conversely, the southern stretch toward Mount Vernon becomes increasingly hilly and forested. If your goal is speed, stick to the northern reaches. The path around Gravelly Point provides the most reliable, level ground.
Best for: Longer tempo runs on the northern sections. Skip the southern portions if you need truly flat ground.
Anacostia River Trail
The ART follows the river through Southeast DC and into Maryland, offering long, level stretches of pavement interrupted by the occasional rise. The scenery is diverse, taking runners through forests, open fields, and tidal marshes.
This trail is significantly less populated than the Capital Crescent or Mount Vernon trails. Many runners report having the path entirely to themselves, particularly on weekday mornings.
Best for: Tempo runs with lighter foot traffic. Good option if you live east of the river or in the eastern part of Capitol Hill.
