Dashing Whippets Training Plan, September 21 – 27, 2015

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

Best wishes to everyone representing us at the Bronx Ten Mile Race this weekend! And for those whose marathon is in the next three weeks (Berlin, Wineglass, Chicago and others), we hope this well-deserved taper period goes smoothly. Good luck in your big race!

Dashing Whippets Training Plan for the Week

This is week 13 of an NYC Marathon training program, and week 8 of a late summer short race training plan 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 9/21: Easy day

Tuesday 9/22: Long speedwork day: Warm up 1.5-2 miles. Then…

  • Fall marathoners: 7 miles at marathon pace, followed by 2 miles of easy jogging to cool down.
  • Short distance (5K-half marathon) specialists (with a solid base of speedwork) and Runners who are building a base (not much recent speedwork): 3-4 hill sets, which are 15 minutes of running on a hilly course at a constant speed somewhere between marathon and half marathon pace. Jog 5:00 to partially recover between sets, and finish with a 1-1.5-mile cooldown.
  • Manhattan group workout in Central Park at 7pm: http://www.meetup.com/dashing-whippets/events/225203540/
  • Brooklyn group workout in Prospect Park at 7pm: http://www.meetup.com/dashing-whippets/events/224515006/

Wednesday 9/23: Recovery day

Thursday, 9/24: Short speedwork day: Brief easy warmup, including jogging/drills/strides, then…

Friday 9/25: Very easy day

  • Everyone should rest today, unless you have no racing plans this weekend and want to make up a workout you missed earlier in the week

Saturday and Sunday, 9/26-27:

  • If you are racing the Bronx Ten Mile this weekend, rest or do a short easy run on Saturday, and good luck on Sunday!
  • NYC Marathoners who aren’t racing: Do 2 miles to warm up, then 10 miles at estimated marathon pace, then 2 miles to cool down
  • Non-marathoners who aren’t racing: Do 1:151:45 of running at easy or 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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