Dashing Whippets Training Plan, May 04 – 10, 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 7 of a training plan for the Brooklyn Half. If you ran a marathon in the second half of April, this is still a recovery period. If you are training for shorter races like 5K-15K, or are looking ahead to a fall marathon, join us for modified workouts that will help you build and maintain fitness.

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 5/04: Easy day

Tuesday 5/05: Long speedwork day: Warm up 1-1.5 easy mile, then…

  • Brooklyn Half competitors (with a solid base of speedwork): 4 repeats of 2000m at 15K pace with just 2:00 recovery after each. Finish by jogging 1-1.5 miles to cool down.
  • Short distance (5K-15K) specialists (with a solid base of speedwork) and runners who are building a base (not much recent speedwork): 8-12 repeats of 200m uphill at faster than 5K pace. Jog/walk back downhill after each, and finish with a 1-1.5-mile cooldown.
  • Recent marathoners (NJ, Boston): Rest, or just do 30-45 minutes of easy running.
  • Manhattan group workout in Central Park at 7pm: http://www.meetup.com/dashing-whippets/events/221874958/
  • Brooklyn group workout in Prospect Park at 7pm: http://www.meetup.com/dashing-whippets/events/219925155/

Wednesday 5/06: Recovery day

Thursday, 5/07: Short speedwork day: 15-minute warmup, including jogging/drills/strides, then…

  • Brooklyn Half competitors and short distance (5K-15K) specialists (with solid base of speedwork): 2 repeats of 1200m at 10K pace (2:30 recovery jog after each), 3 repeats of 800m at 5K pace (2:00 recovery jog), 4 repeats of 400m at faster than 5K pace (1:30 recovery jog). Finish with 15 minutes of jogging and stretching to cool down.
  • Runners who are building a base (not much recent speedwork): 3-4 repeats of 800m at 10K pace, with a 400m jog after each. Finish with a 15-minute cooldown.
  • Recent marathoners: Do 45 minutes of running: go easy for the first and last 15 minutes; for the middle 15 minutes, speed up to marathon pace. No cooldown is required.
  • Morning group workout in Central Park: http://www.meetup.com/dashing-whippets/events/bnqfdlythbkb/
  • Evening Manhattan group workout in East River Park at 7pm: http://www.meetup.com/dashing-whippets/events/221940573/
  • Evening Brooklyn group workout in Prospect Park at 7pm: http://www.meetup.com/dashing-whippets/events/221407659/

Friday 5/08: Very easy day

  • Optionally, advanced Brooklyn half marathoners may do 30-35 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, 5/09-10: On one day, do 40-65 minutes of easy running plus 4 x 100m strides. On the other day, do a long run…

  • Brooklyn Half competitors: 2:00-2:10 of running at long run pace
  • Recent marathoners (Boston/NJ), Short distance (5K-15K) specialists and runners who are building a base: 1:00-1:30 of running at easy or 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

One thought on “Dashing Whippets Training Plan, May 04 – 10, 2015

  1. Donna

    Will u be meeting in Brooklyn this week?

    Reply

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