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

Wow, what an amazing set of performances at the NYC Marathon. Congratulations to all who took part! Marathoners, you have the week off, or if you must run, wait until Thursday or Friday to do some easy jogging. You’ll have at least a month to do light workouts before returning to harder training in December.

For non-marathoners, this is the second week of our 15K training plan, which culminates in the Ted Corbitt 15K in mid-December.

Schedule change! This week’s Manhattan Thursday evening workout has relocated to Central Park to allow non-marathoners to get some hill work in. We’ll be back at the East River Park track next week.

Dashing Whippets Training Plan for the Week

This is week 2 of a training program for a mid-December 15K, and a month-long recovery period for recent fall marathoners.

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 11/02: Easy day

• NYC marathoners should take a week off of running, or at least through Thursday/Friday of this week.
• Everyone else should run 30-45 minutes easy, or optionally rest
• Monday Morning Mileage (Central Park) option: http://www.meetup.com/dashing-whippets/events/226214711/
• Monday Evening Easy (East Village) is cancelled this week

Tuesday 11/03: Long speedwork day: Warm up 1-1.5 miles. Then…

• Recent marathoners: If your race was last weekend (like NYC), rest today. If your race was 1.5-3 weeks ago (like Marine Corps or Chicago), do 30-45 minutes of easy running — or take the night off if you still feel beat up.
• Well-trained runners (with a solid base of speedwork): 3 repeats of 2 miles at half marathon pace, with a 4-minute jog between them. Finish with 1 easy mile to cool down.
• Runners who are building a base (not much recent speedwork): 3 miles at marathon pace, then a 1-mile cooldown jog.
• Manhattan group workout in Central Park at 7pm: http://www.meetup.com/dashing-whippets/events/226147139/
• Brooklyn group workout in Prospect Park at 7pm: http://www.meetup.com/dashing-whippets/events/ddlxrhytpbfb/

Wednesday 11/04: Recovery day

• NYC Marathoners should rest
• Everyone else should do 25-40 minutes of easy running or aerobic system cross training
• Morning group run, Central Park: http://www.meetup.com/dashing-whippets/events/226077115/

Thursday, 11/05: Short speedwork day: 20-minute warmup, including jogging/drills/strides, then…

• Short distance (5K-15K) specialists (with solid base of speedwork): 6-8 repeats of 400m uphill at 5K-10K pace. Jog back downhill after each to recover, and finish with 1 easy mile to cool down.
• Recent marathoners should rest or limit yourself to very short, very easy jogging.
• Runners who are building a base (not much recent speedwork): 4 repeats of 400m uphill at 10K pace. Jog back to recover, and finish with a 1-mile cooldown jog.
• Evening Manhattan group workout — MOVED TO CENTRAL PARK at 7pm: http://www.meetup.com/dashing-whippets/events/226031289/
• Evening Brooklyn group workout in Prospect Park at 7pm: http://www.meetup.com/dashing-whippets/events/qqwwglytpbhb/

Friday 11/06: Very easy day

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

Saturday and Sunday, 11/07-11/08: On one day, do 40-60 minutes of easy running followed by 4 repeats of 100m strides. On the other day, do a long run…

• Short distance (5K-15K) specialists (with a solid base): Compete in Sunday’s USATF-NY’s Cross Country race in Staten Island, OR do 1:20–1:30 of running at long run pace.
• Runners who are building a base: 60 minutes of running at easy or long run pace.
• NYC marathoners: Take the weekend off — or if you feel like running, go short and easy on one day, and up to 45 minutes at long run pace on the other day.
• 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

• Dashing Whippets Ted Corbitt 15K training plan (7 weeks): http://files.meetup.com/1454408/DWRT_TrainingPlan_LateFall2015_15K.pdf