Dashing Whippets Training Plan, June 15 – 21, 2015

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

If you’re looking forward to a fall marathon, now is a great time to make Dashing Whippets workouts a regular part of your schedule. We’re in a period in which we are building aerobic strength, and we’re just about to start a new training program geared to NYCM. We also have lots of athletes who are specializing in shorter distances, so there’s something for all.

Dashing Whippets Training Plan for the Week

This is week 5 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 6/15: Easy day

Tuesday 6/16: Long speedwork day:

  • ALL runners: Warm up 1-1.5 easy miles, then do controlled uphill sprints: 2 sprints of 50 meters, then 1 sprint of 75 meters, and 1 sprint of 100 meters. Walk back. Stay relaxed, coordinated and in control while displaying good running form. Then…
  • Everyone, regardless of your long-term goals or current fitness: Do 8-16 uphill runs of 200m at a pace that is slightly faster than 5K. Walk-jog back downhill after each to recover. Stop at 8 if you are new to speedwork. Aim for 12-16 if you have a solid base. Finish with 1-1.5 miles of easy running to cool down.
  • Manhattan group workout in Central Park at 7pm: http://www.meetup.com/dashing-whippets/events/222804567/
  • Brooklyn group workout in Prospect Park at 7pm: http://www.meetup.com/dashing-whippets/events/221407751/

Wednesday 6/17: Recovery day

Thursday, 6/18: Short speedwork day: 15-minute warmup, including jogging/drills/strides, then…

Friday 6/19: Very easy day

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

Saturday and Sunday, 6/20-21: On one day, do 40-55 minutes of easy running. On the other day, do a long run…

  • All runners: 60-80 minutes as a progression run. A progression run starts at long run pace (45-60sec/mile slower than marathon pace) for the first half. In the second half, gradually accelerate (30sec/mile every 10 minutes or so) to half marathon pace — but 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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