Dashing Whippets Training Plan, April 13 – 19, 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 representing the Whippets in a marathon in the upcoming two weeks, and felicitations to anyone who has already raced 42K this spring!

Dashing Whippets Training Plan for the Week

This is the final week of a training plan for Boston marathoners, week 16 of a training plan for New Jerseymarathoners, and week 4 of a training plan for the Brooklyn Half. (If you were previously training for another race or otherwise missed week 1-3 of the the Brooklyn Half plan, it’s not too late — join us this week!) Fall marathoners, now is the time to come out for modified workouts that will help you build and maintain a base.

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 4/13: Easy day

  • Boston and NJ marathoners should do 30 minutes easy, optionally followed by 4-6 strides of 150m each
  • Brooklyn half marathoners should run 40-55 minutes easy, optionally followed by 4 strides of 100m each
  • Everyone else should rest or run 30 minutes easy
  • Monday Morning Mileage (Central Park) option: http://www.meetup.com/dashing-whippets/events/qtnrgkytgbrb/

Tuesday 4/14: Long speedwork day: Warm up 1-1.5 easy mile, then…

  • Boston and NJ marathoners: 60 minutes of running, mostly easy, but do the middle 25-30 minutes at marathon pace. No cooldown required.
  • Brooklyn Half competitors (with a solid base of speedwork): 2 repeats of 3 miles at half marathon pace, with a 3-minute jog between them. Finish with a cooldown jog of 1-2 miles.
  • Short distance (5K-15K) specialists (with a solid base of speedwork) and Runners who are building a base (not much recent speedwork): 3 miles at half marathon pace, followed by a 1-2-mile cooldown.
  • Manhattan group workout in Central Park at 7pmhttp://www.meetup.com/dashing-whippets/events/221085811/
  • Brooklyn group workout in Prospect Park at 7pmhttp://www.meetup.com/dashing-whippets/events/221403745/

Wednesday 4/15: Recovery day

Thursday, 4/16: Short speedwork day: 15-minute warmup, including jogging/drills/strides, then…

Friday 4/17: Very easy day

  • Optionally, advanced Boston marathoners and Brooklyn half marathoners may do 25-30 minutes of easy running, followed by 4 x 100m strides
  • Everyone else should rest, or do the Monday or Wednesday workout today if you missed it

Saturday and Sunday, 4/18-19:

  • Boston marathoners: Rest on SaturdayOn Sunday, rest or do a 10 minute easy shakeout jog.
  • Everyone else: On one day, do 40-55 minutes of easy running plus 4 x 100m strides. On the other day, do a long run…
  • NJ marathoners: 10 miles of total running. Do the first 8 at easy or long run pace, and the last 2 at marathon pace.
  • Brooklyn Half competitors2:10-2:15 at long run pace
  • Short distance (5K-15K) specialists and Runners who are building a base: 1:00-1:20 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.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

Leave a Reply

Your email address will not be published. Required fields are marked *