Dashing Whippets Training Plan, March 30 – April 5, 2015

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

Best of luck to everyone who is competing in the Scotland 10K this weekend. Make sure you RSVP to our event on the Dashing Whippets Meetup calendar so we can let you know about pre- and post-race activities:
http://www.meetup.com/dashing-whippets/events/221281851/

Last week, we quietly launched a training plan for runners who want to do well in the Brooklyn Half Marathon. If you are already training for another spring race, like the Scotland 10K, stick with that plan until you race, then switch over. Here are the details:
http://files.meetup.com/1454408/Brooklyn_Half_Training_2015.pdf

Dashing Whippets Training Plan for the Week

This is week 16 of a training plan for Boston marathoners, week 14 of a training plan for New Jersey marathoners, the final week of a training plan for 10K racers, and week 2 of a training plan for the Brooklyn Half. (If you missed week 1 of the the Brooklyn Half plan, you’re still fine — join us this week!)

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 3/30: Easy day

  • Spring marathoners and half marathoners should run 30-70 minutes easy (30-50 for half marathoners, 55-70 for marathoners), optionally followed by 4-6 strides of 100-150m each
  • Everyone else should rest or run 30 minutes easy
  • Monday Morning Mileage (Central Park) option: http://www.meetup.com/dashing-whippets/events/221365012/

Tuesday 3/31: Long speedwork day: Warm up 1-1.5 easy mile, then…

  • Spring marathoners: 80 minutes of steady running at goal marathon pace. Finish with an extra long cooldown of 1.5-2 miles.
  • Brooklyn Half competitors and Short distance (5K-15K) specialists (with a solid base of speedwork): 3 miles at current half marathon pace, then jog 2:00 to recover. Then 4 repeats of 400m at 5K pace, with 2:00 recovery after each. Finish with a 1.5-2-mile cooldown.
  • Runners who are building a base (not much recent speedwork): 3 miles at current half marathon pace, then 2 miles of easy jogging to col down.
  • Manhattan group workout in Central Park at 7pm: http://www.meetup.com/dashing-whippets/events/221085773/
  • Brooklyn group workout in Prospect Park at 7pm: http://www.meetup.com/dashing-whippets/events/220675015/

Wednesday 4/01: Recovery day

  • Spring marathoners should do 65-90 minutes of easy running followed by 4 x 100m strides
  • Half marathoners and shorter distance specialists should do 25-40 minutes of easy running or aerobic system cross training
  • Morning group run, Central Park: http://www.meetup.com/dashing-whippets/events/221099537/

Thursday, 4/02: Short speedwork day: 15-minute warmup, including jogging/drills/strides, then…

  • Short distance (5K-15K) specialists and Runners who are building a base: 2-3 miles of easy jogging, but speed up to 5K pace for 100m at the end of each half mile. No cooldown is required.
  • Brooklyn Half competitors (if you aren’t racing Scotland 10K this weekend): 4-5 repeats of 1 mile at 15K pace with 2:00 jog recovery after each. Finish with 15 minutes of easy jogging to cool down.
  • Spring marathoners (even if you ARE racing the Scotland 10K): 6-7 repeats of 1 mile at 15K pace with 1:15 jog recovery after each. Finish with a 15-minute cooldown.
  • Morning group workout in Central Park: http://www.meetup.com/dashing-whippets/events/221193394/
  • Evening Manhattan group workout in East River Park at 7pm: http://www.meetup.com/dashing-whippets/events/221136697/
  • Evening Brooklyn group workout in Prospect Park at 7pm: http://www.meetup.com/dashing-whippets/events/221137803/

Friday 4/03: Very easy day

  • Optionally, advanced marathoners and half marathoners may do 30-55 minutes of easy running, followed by 4-6 x 100-150m strides
  • Everyone else should rest, especially if racing this weekend

Saturday and Sunday, 4/04-05:

  • Best of luck, Scotland Run racers! If you race on Saturday, rest on Sunday, unless your goal race is a spring marathon — in which case you should do 1:30 of easy running.
  • Everyone else: On one day, do 40-65 minutes of easy running plus 4 x 100m strides. On the other day, do a long run…
  • Boston and NJ marathoners (who didn’t race Scotland 10K): Long progression run of 20-22 miles
  • Brooklyn Half competitors (who didn’t race Scotland 10K): 1:45 of running at long run pace
  • Runners who are building a base (who didn’t race Scotland 10K): 0:501:10 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. Progression run pace starts at long run pace for the first half — but the second half gradually accelerates to half marathon pace (or marathon pace for marathoners) — 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.meetup.com/dashing-whippets/events/

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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