Dashing Whippets Training Plan, June 08 – 14, 2015

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

Congrats to everyone who represented us in Sunday’s team points race, and best of luck to all the women who will be wearing DWRT colors at next weekend’s big 10K.

Dashing Whippets Training Plan for the Week

This is week 4 of a training plan for summer races and base-building for fall marathon training.

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 6/08: Easy day

Tuesday 6/09: Long speedwork day:

  • ALL runners: Warm up 1-1.5 easy miles, then do controlled uphill sprints: 2 sprints of 50 meters, then 1-2 sprints of 75 meters. Walk back. Stay relaxed, coordinated and in control while displaying good running form. Then…
  • with a solid base of speedwork: 3 repeats of 1.5 miles at 15K to half marathon pace, with 5-10 minutes of jogging after each. Finish with 1-1.5 miles of easy jogging to cool down.
  • Runners who are building a base (not much recent speedwork): 2 repeats of 1.5 miles at half marathon pace, with 10 minutes of jogging between them. Finish with a 1-1.5-mile cooldown.
  • Manhattan group workout in Central Park at 7pmhttp://www.meetup.com/dashing-whippets/events/222804561/
  • Brooklyn group workout in Prospect Park at 7pmhttp://www.meetup.com/dashing-whippets/events/221407744/

Wednesday 6/10: Recovery day

Thursday, 6/11: Short speedwork day: 15-minute warmup, including jogging/drills/strides, then…

Friday 6/12: Very easy day

  • Everyone should rest, or do the Monday or Wednesday workout today if you missed it

Saturday and Sunday, 6/13-14: On one day, do 40-55 minutes of easy running. On the other day, do a long run…

  • If you are racing this weekend: Best of luck! Rest or do a short easy run on Sunday.
  • If you are not racing this weekend: 30-40 minutes easy on one day; on the other day, do 70-90 minutes at long run pace (45-60 seconds per mile slower than marathon 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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