Dashing Whippets Training Plan, August 24 – 30, 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 9 of NYC Marathon training program, and week 4 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 8/24: Easy day

Tuesday 8/24: Long speedwork day: Warm up 1-1.5 miles. Then…

  • Fall marathoners and Short distance (5K-half marathon) specialists (with a solid base of speedwork): 4-6 miles at half marathon pace. Aim for 6 if you are targeting a fall marathon; stop at 4-5 if your goal race is shorter — but whatever you do, keep the speed at your current half marathon pace (rather than goal/PR speed). Finish with 1.5-2 miles of easy jogging to cool down.
  • Fifth Avenue milers: 16 repeats of 200m uphill at 3K pace. Jog back down after each to recover, and finish with a 1.5-2-mile cooldown jog.
  • Runners who are building a base (not much recent speedwork): 3-4 miles at half marathon pace, followed by 1-1.5 miles easy to cool down.
  • Manhattan group workout in Central Park at 7pm: http://www.meetup.com/dashing-whippets/events/224624341/
  • Brooklyn group workout in Prospect Park at 7pm: http://www.meetup.com/dashing-whippets/events/224624341/

Wednesday 8/26: Recovery day

Thursday, 8/27: Short speedwork day: 15-minute warmup, including jogging/drills/strides, then…

  • Fifth Avenue milers: Do an extra mile of easy jogging to warm up. Then do 8 x 200m at mile pace, with 2:00 of jogging recovery after each. Finish with 15 minutes of jogging to cool down.
  • Short distance (5K-half marathon) specialists (with solid base of speedwork): Do a single 1600m repeat at 15K pace, followed by 400m of easy jogging to recover. Then do 8 x 200m at 5K pace, with 2:00 of jogging recovery after each. Finally, add another 1600m repeat at 15K pace. Finish with a 15-minute cooldown.
  • Fall marathoners and Runners who are building a base (not much recent speedwork): Do 48-64 minutes of running. Start and end easy, but do the middle 24 minutes at marathon pace. No cooldown is required.
  • Morning Manhattan group workout in Central Park: http://www.meetup.com/dashing-whippets/events/224624355/
  • Evening Manhattan group workout in East River Park at 7pm: http://www.meetup.com/dashing-whippets/events/224484431/
  • Evening Brooklyn group workout in Prospect Park at 7pm: http://www.meetup.com/dashing-whippets/events/224230049/

Friday 8/28: Very easy day

  • Optionally, advanced marathoners may do 50-55 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, 8/29-30: 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: 18 miles at 5% slower than marathon pace (but do the first and last mile a little easier as a warmup/cooldown)
  • Short distance (5K-half marathon) specialists and Fifth Avenue Mile specialists (with a solid base): 1:20-1:30 of running, mostly at long run pace, but do the middle 3 miles at marathon pace
  • Runners who are building a base: 1:15-1:30 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

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