Dashing Whippets Training Plan, November 30 – December 6, 2015

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

We are entering the final two weeks of a seven-week training plan for the Ted Corbitt 15K.  And for those of you who are looking forward to spring races like the NYC Half, or a spring marathon, or a 5K/10K, new training plans for all of those distances start later in December. Look for more details coming soon!

Dashing Whippets Training Plan for the Week

This is week 6 of a training program for a mid-December 15K.

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 11/30: Easy day

Tuesday 12/01: Long speedwork day: Warm up 1-1.5 miles. Then…

  • Runners with a solid base (have done speedwork regularly): 5-6 mile run. Do the first and last mile at 15K pace, but do the middle miles at half marathon pace, with no rest between pace changes. Finish with 1-1.5 miles of easy jogging to cool down.
  • Runners who are building a base (not much recent speedwork): 4 miles at just slower than marathon pace, followed by 1 easy mile to cool down.
  • Manhattan group workout in Central Park at 7pmhttp://www.meetup.com/dashing-whippets/events/226800027/
  • Brooklyn group workout in Prospect Park at 7pmhttp://www.meetup.com/dashing-whippets/events/226800034/

Wednesday 12/02: Recovery day

Thursday, 12/03: Short speedwork day: 20-minute warmup, including jogging/drills/strides, then…

  • Short distance (5K-15K) specialists (with solid base of speedwork): 5-7 repeats of 1600m at 15K pace, with a 1:30 jog recovery after each, and finish with 15 minutes of jogging to cool down.
  • Runners who are building a base (not much recent speedwork): 4 repeats of 1200m at half marathon pace, with a 400m recovery jog after each. Finish with a 15-minute cooldown.
  • Evening Manhattan group workout in East River Park at 7pmhttp://www.meetup.com/dashing-whippets/events/226764765/
  • Evening Brooklyn group workout in Prospect Park at 7pmhttp://www.meetup.com/dashing-whippets/events/qqwwglytqbfb/

Friday 12/04: Very easy day

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

Saturday and Sunday, 12/05-06: 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): 1:30-1:45 of running at progression pace
  • Runners who are building a base: 1:00-1:15 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. Progression run pace starts at long run pace for the first half — but the second half gradually accelerates to half marathon pace (or marathon pace for marathoners) — and do the last 10 minutes at an easy 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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