Dashing Whippets Training Plan, August 17 – 23, 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 8 of NYC Marathon training program, and week 3 of a late summer short race training plan for Fifth Avenue Milers (6 weeks) or 5K-half marathoners (9 weeks).

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 8/17: Easy day

Tuesday 8/18: Long speedwork day:  Warm up 1-1.5 miles. Then…

  • Fall marathoners: 50-60 minutes of steady running at marathon pace, preferrably on a course with some hills.  Add 1.5-2 miles of easy jogging to cool down.
  • Short distance (5K-half marathon) specialists (with a solid base of speedwork) and Fifth Avenue milers: 35-45 minutes at marathon pace, followed by a 1.5-2-mile cooldown.
  • Runners who are building a base (not much recent speedwork): 30-35 minutes at marathon pace, followed by a 1-1.5-mile cooldown.
  • Manhattan group workout in Central Park at 7pm: http://www.meetup.com/dashing-whippets/events/224276868/
  • Brooklyn group workout in Prospect Park at 7pm: http://www.meetup.com/dashing-whippets/events/224230019/

Wednesday 8/19: Recovery day

Thursday, 8/20: Short speedwork day:  15-minute warmup, including jogging/drills/strides, then…

  • Short distance (5K-half marathon) specialists (with solid base of speedwork) and Fall marathoners: 8-10K worth of Canova Ks, which is a continuous run, alternating pace every 1000m between half marathon pace and marathon pace, with no rest between pace changes. Finish with 15 minutes of jogging to cool down.
  • Fifth Avenue milers:  8-12 repeats of 300m at the 3K pace that corresponds to your goal mile pace, with just 100m of jogging recovery. Finish with a 15-minute cooldown.
  • Runners who are building a base (not much recent speedwork): Do 6K of Canova Ks, described above. Add 15 minutes of cooldown jogging.
  • Morning Manhattan group workout in Central Park: http://www.meetup.com/dashing-whippets/events/bnqfdlytlbbc/
  • Evening Manhattan group workout in East River Park at 7pm: http://www.meetup.com/dashing-whippets/events/224076228/
  • Evening Brooklyn group workout in Prospect Park at 7pm: http://www.meetup.com/dashing-whippets/events/224230025/

Friday 8/21: Very easy day

  • Optionally, advanced marathoners may do 45-50 minutes of easy running followed by 5 repeats of 100m strides
  • Everyone else should rest, or do the Monday or Wednesday workout today if you missed it

Saturday and Sunday, 8/22-23: On one day, do 40-55 minutes of easy running followed by 4 repeats of 100m strides. On the other day, do a long run…

  • NYC Marathoners: 2:40 of running at long run pace
  • Short distance (5K-half marathon) specialists and Fifth Avenue Mile specialists (with a solid base): 1:40-1:50 of running at long run pace
  • Runners who are building a base: 1:15-1:30 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.
  • 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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