Dashing Whippets Training Plan, November 23 – 29, 2015

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

Schedule change: There are no group workouts on Thursday, November 26. Enjoy your holiday!

Dashing Whippets Training Plan for the Week

This is week 5 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 11/23: Easy day

Tuesday 11/24: Long speedwork day: Warm up 1-1.5 miles. Then…

  • Short distance (5K-15K) specialists (with a solid base): 45-55 minute progression run: Start at 30 seconds/mile slower than marathon pace. Then speed up 20-30 seconds/mile every 10 minutes, with no rest between pace changes, until you have done a total of 45-55 minutes of running. Then add 1-1.5 miles of easy jogging to cool down.
  • Recent marathoners and Runners who are building a base (not much recent speedwork): Do 4 miles at marathon pace, followed by a 1-1.5-mile cooldown jog.
  • Manhattan group workout in Central Park at 7pm: http://www.meetup.com/dashing-whippets/events/gfhpllytpbgc/
  • Brooklyn group workout in Prospect Park at 7pm: http://www.meetup.com/dashing-whippets/events/ddlxrhytpbgc/

Wednesday 11/25: Recovery day

Thursday, 11/26:

  • All runners: Do 4-6 miles of easy jogging, OR do 1 mile warmup, then 3-4 miles at half marathon pace, then 1 mile cooldown.
  • Our group workouts are cancelled today. Happy Thanksgiving!

Friday 11/27: Very easy day

  • Everyone should rest, or do Thursday’s workout today if you took Thursday off

Saturday and Sunday, 11/28-11/29: 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): 1:40-2:00 of running at long run pace
  • Runners who are building a base and recent marathoners (past 4 weeks): 1:00-1:30 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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