Dashing Whippets Training Plan, January 12 – 18, 2015

This weekly message keeps active members informed of the Dashing Whippets training activities for the next seven days.

Dashing Whippets Training Plan for the Week

This is week 5 of a training plan for Boston marathoners, week 3 of a training plan for NYC Halfand New Jersey Marathon competitors, and week 2 of a training plan for 5K/10K racers.

Please click on the links below to RSVP if you are planning to come out to one of these training events!

Note: Almost all training paces, such as 5K, 10K, half marathon, should be your estimated pace if you ran the race today — not your goal or PR pace. (Exception: Marathon pace is your goal pace or best guess of your well-trained marathon speed.) You can use the Daniels VDOT calculator to estimate your pace from a recent result.

Monday 1/12: Easy day

  • Spring marathoners and NYC Half competitors should run 30-65 minutes easy (closer to 30-40 if training for the half, closer to 50-65 if training for the full), optionally followed by 4-6 strides of 150m each.
  • Everyone else should rest or run 30 minutes easy
  • Monday Morning Mileage (Central Park) option: http://www.meetup.com/dashing-whippets/events/219392244/

Tuesday 1/13: Long speedwork day: Warm up 1 easy mile, then…

  • Spring marathoners (especially Boston and NJ competitors): 5 miles at marathon pace. Add 1-1.5 miles of easy running to cool down.
  • NYC Half competitorsShort distance (5K-15K) specialists, and Runners who are building a base (not much recent speedwork): 2-3 repeats of 2 miles at half marathon pace, with a five minute jog after each. Finish with a 1-mile cooldown jog.
  • Manhattan group workout in Central Park at 7pmhttp://www.meetup.com/dashing-whippets/events/219596966/
  • Brooklyn group workout in Prospect Park at 7pmhttp://www.meetup.com/dashing-whippets/events/219581790/

Wednesday 1/14: Recovery day

  • Spring marathoners should elongate this midweek run to 70-80 minutes
  • Everyone else (including NYC half competitors) should do 20-30 minutes of easy running or aerobic system cross training
  • Morning group run, Central Park: http://www.meetup.com/dashing-whippets/events/219459049/

Thursday, 1/15: Short speedwork day: 15-minute warmup, including jogging/drills/strides, then…

  • Short distance (5K-15K) specialists (with a solid base of speedwork): 8-12 x 400m at 5K pace, with 200m recovery jog after each. Then jog an extra 400m, then add two repeats of 200m at one-mile race pace (walk-jog 200m to recover). Add 15 minutes of jogging and stretching to cool down.
  • NYC Half competitors and Spring marathoners: 4-6 repeats of 1 mile at 15K pace with 75 second recovery after each. Finish with a 15-minute cooldown.
  • Runners who are building a base (not much recent speedwork): 4-8 x 400m at 10K pace, with 200m of jogging after each. Finish with a 15-minute cooldown.
  • Morning group workout in Central Park: http://www.meetup.com/dashing-whippets/events/219671453/
  • Evening Manhattan group workout in East River Park at 7pmhttp://www.meetup.com/dashing-whippets/events/219413043/
  • Evening Brooklyn group workout in Prospect Park at 7pmhttp://www.meetup.com/dashing-whippets/events/219272007/

Friday 1/16: Very easy day

  • Optionally, advanced marathoners and half marathoners may do 30-50 minutes of easy running, followed by 6 x 150m strides
  • Everyone else should rest, or do the Monday or Wednesday workout today if you missed it

Saturday and Sunday, 1/17-18: On one day, do 40-60 minutes of easy running plus 4 x 100m strides. On the other day, do a long run…

  • Boston and NJ marathoners2:10 of running at long run pace
  • NYC Half competitors1:50-2:00 of running at long run pace
  • Short distance specialists and Runners who are building a base1:15-1:30 of running at long run pace
  • Long run pace is 45-60 seconds per mile slower than marathon pace — a little faster than easy pace, but still not challenging.
  • There are weekly team long runs around the city. To see all options for weekend training runs with the Whippets, please view the calendar: http://www.dashingwhippets.org/events/calendar/

Training Calendars

Matt

More about Matt

Matt co-founder of the Dashing Whippets with Rich since May 2009. Matt has been running since joining his high school cross country team his sophomore year. Since being with the team, Matt has completed 3 marathons with a 2:57:24 PR at the 2013 Boston Marathon and many other races, including a 4:48 mile at the 2015 Fifth Avenue Mile and a 1:18:53 half marathon in the 2014 NYC Half Marathon. Matt lives in Clinton Hill, Brooklyn with his wife and twin daughters. Read more at Board of Directors

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