Dashing Whippets Training Plan, December 28 – January 03, 2016

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, December 31. Happy 2016!

Dashing Whippets Training Plan for the Week

This week 1 of a training plan for Boston and New Jersey marathoners, and a short stay-in-shape period for non-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 12/28: Easy day

Tuesday 12/29: Long speedwork day: Warm up 1.5-2 miles. Then…

  • Spring marathoners, half marathoners and Short distance (5K-half marathon) specialists(with a solid base of speedwork): Run 2 miles at half marathon pace. Then jog 3 minutes easy to recover. Then run 4 repeats of 400m uphill at 5K pace (jog back downhill to recover). Finish with a 1-1.5-mile cooldown jog.
  • Runners who are building a base (not much recent speedwork): Run 2 miles at half marathon pace followed by 2 miles at easy pace as a long cooldown.
  • Manhattan group workout in Central Park at 7pmhttp://www.meetup.com/dashing-whippets/events/226852964/
  • Brooklyn group workout in Prospect Park at 7pmhttp://www.meetup.com/dashing-whippets/events/226852964/

Wednesday 12/30: Recovery day

Thursday, 12/31: Short speedwork day: 20-minute warmup, including jogging/drills/strides, then…

  • Spring marathoners: 2 repeats of 2 miles at 15K pace, with a 3:00 jogging recovery between them. Finish with a 15-20-minute easy cooldown jog.
  • Everyone else (half marathoners, short distance specialists with a solid base, and runners who are building a base): Do the Spring Marathoner workout, OR run 4 repeats of 800m at 10K pace with a 400m jog recovery, and finish with a 10-minute cooldown jog.
  • Alternative for indoor track specialists (who have done speedwork regularly): After warming up, do an extra 15 minutes of jogging and form drills (high knees, butt kicks, A-skip, carioca, in-place hopping, short bounding, etc). Then do 4 repeats of 300m at one-mile race pace, with a 100m walk after each. Finish with a generous cooldown jog.
  • Thursday group workouts are CANCELLED this week

Friday 1/01: Very easy day

  • Everyone should rest, or do Thursday’s workout today if you missed it yesterday
  • Optionally, advanced marathoners may do 40 minutes of easy running

Saturday and Sunday, 1/02-03: On one day, do 30-55 minutes of easy running followed by 3-4 x 100m strides. On the other day, do a long run…

  • Boston marathoners1:45 of running at long run pace
  • New Jersey marathoners1:30-1:40 of running at long run pace
  • NYC Half competitors1:20-1:30 of running at long run pace
  • Everyone else (non-marathoners with a solid base, and runners who are building a base): 1:00-1:20 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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