Dashing Whippets Training Plan, November 9 – 15, 2015

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

Note: Our Manhattan Thursday night workout is back at the East River Park track this week, as usual.

Dashing Whippets Training Plan for the Week

This is week 3 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 11/09: Easy day

Tuesday 11/10: Long speedwork day: Warm up 1-1.5 miles. Then…

  • Short distance (5K-15K) specialists (with a solid base) and Runners who are building a base(not much recent speedwork): 3-5 repeats of 800m uphill at 10K-15K pace. Jog back to recover after each. Well-trained runners should aim for 5; runners who are new to speedwork should stop at 3. Finish with a 1-1.5-mile cooldown jog.
  • NYC marathoners: Optionally rest — or do 30-45 minutes of easy running — no cooldown required.
  • Manhattan group workout in Central Park at 7pmhttp://www.meetup.com/dashing-whippets/events/226417313/
  • Brooklyn group workout in Prospect Park at 7pmhttp://www.meetup.com/dashing-whippets/events/226552699/

Wednesday 11/11: Recovery day

Thursday, 11/12: Short speedwork day: 20-minute warmup, including jogging/drills/strides, then…

  • Short distance (5K-15K) specialists (with solid base of speedwork) and Runners who are building a base (not much recent speedwork): 6-12 repeats of 400m at 5-10 seconds faster than 5K pace, with a 200m jog recovery. Well-trained runners should aim for 10-12 of these; runners who are new to speedwork should aim for 6-8. Finish with 15 minutes of easy jogging to cool down.
  • NYC marathoners: Optionally rest — or do 40-55 minutes of running at easy pace.
  • Evening Manhattan group workout in East River Park at 7pmhttp://www.meetup.com/dashing-whippets/events/226541668/
  • Evening Brooklyn group workout in Prospect Park at 7pmhttp://www.meetup.com/dashing-whippets/events/226267386/

Friday 11/13: Very easy day

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

Saturday and Sunday, 11/14-11/15: 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 NYRR Cross Country race, do 1:20-1:40 of running at long run pace.
  • Runners who are building a base: 1:00-1:15 of running at easy or long run pace.
  • NYC marathoners: Take rest day this weekend, and go very short and easy (at most 60 minutes) 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

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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