Dashing Whippets Training Plan, January 19 – 25, 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 6 of a training plan for Boston marathoners, week 4 of a training plan for NYC Half andNew Jersey Marathon competitors, and week 3 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 1/19: Easy day

  • Spring marathoners and NYC Half competitors should run 40-65 minutes easy (closer to 40-50 if training for the half, closer to 55-65 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/219802994/

Tuesday 1/20: Long speedwork day: Warm up 1 easy mile, then…

  • Spring marathoners: 4 miles at half marathon pace. Then jog 2 minutes to recover. Then do 3 x 800m at 5K pace, with 1 minute of jogging to recover between them. Finish with an extra-long cooldown of 2+ miles.
  • Half marathoners and short distance (5K-15K) specialists (with a solid base of speedwork): 3 miles at half marathon pace, 2 minute recovery jog. Then do 2 x 800m at 5K pace, with 1 minute jogging recovery. Finish with a cooldown of 1-2 miles.
  • Runners who are building a base (not much recent speedwork): Do 3-4 miles at marathon pace, followed by a 1-2 mile cooldown.
  • Manhattan group workout in Central Park at 7pm: http://www.meetup.com/dashing-whippets/events/219733722/
  • Brooklyn group workout in Prospect Park at 7pm: http://www.meetup.com/dashing-whippets/events/219462215/

Wednesday 1/21: Recovery day

  • Spring marathoners and NYC half competitors should do 30-50 minutes of easy running followed by 4 x 100m strides, or rest
  • Other runners 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/219851125/

Thursday, 1/22: Short speedwork day: 15-minute warmup, including jogging/drills/strides, then…

Friday 1/23: 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, 1/24-25:

  • If you plan to RACE the Manhattan half: Rest or do a short easy run on Saturday, and make sure to do jog at least 15 minutes after your race on Sunday.
  • Boston and NJ marathoners who aren’t racing a half: On one day, rest or do a short easy run. On the other day, do a 2-mile warmup, then 13 miles at a controlled marathon pace, then a 2-mile cooldown.
  • NYC Half competitors who aren’t racing a half: On one day, do 30-45 minutes of easy running. On the other day, do a brief warmup, then 13 miles at a controlled marathon pace, then a brief cooldown.
  • Everyone else (short distance specialists with a solid base, as well as runners building a base): Do 60-80 minutes of running at progression pace.
  • Progression run pace starts at a minute slower than marathon pace for the first half — but the second half gradually accelerates to half marathon pace — and do the last 10 minutes at an easy pace.
  • 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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