Dashing Whippets Training Plan, January 25 – 31, 2016

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

Schedule change: Due to snow on the East River Park track, we have moved our Thursday Lower Manhattan speedwork session to Central Park.
Dashing Whippets Training Plan for the Week

This week 5 of a training plan for Boston and New Jersey marathoners, and week 4 of training plans for competitors in the NYC Half or Washington Heights 5K.

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 1/25: Easy day

Spring marathoners and half marathoners should run 45-60 minutes easy, followed by 5 x 100m strides
Everyone else should run 30-40 minutes easy, or optionally rest
Monday Morning Mileage (Central Park) option: http://www.meetup.com/dashing-whippets/events/228013015/
Monday Evening Easy (East Village) option: http://www.meetup.com/dashing-whippets/events/228023424/

Tuesday 1/26: Long speedwork day: Warm up 1.5-2 miles. Then…

Spring marathoners: Run 5 miles at half marathon pace, followed by 1.5-2 easy miles to cool down.
NYC Half competitors and Short distance (5K-15K) specialists (with a solid base of speedwork): Run 3 miles at 15K pace. Then jog 3:00 to recover, then add 2-3 repeats of 800m at 10K pace, with a 1:00 jog recovery. Finish with 1-2-mile cooldown.
Runners who are building a base (not much recent speedwork): 3 miles at half marathon pace, followed by a 1-2-mile cooldown.
Manhattan group workout in Central Park at 7pm: http://www.meetup.com/dashing-whippets/events/227915376/
Brooklyn group workout in Prospect Park at 7pm: http://www.meetup.com/dashing-whippets/events/228131008/

Wednesday 1/27: Recovery day

Spring marathoners and half marathoners should run 40-60 minutes easy with 4 x 100m strides, or optionally rest
Everyone else should do 20-30 minutes of easy running or aerobic system cross training
Morning group run, Central Park: http://www.meetup.com/dashing-whippets/events/228204446/

Thursday, 1/28: Short speedwork day: 20-minute warmup, including jogging/drills/strides, then…

Short distance (5K-15K) specialists, NYC Half competitors, and Spring marathoners: 4-6 repeats of 1200m at 10K pace. Jog 1:30 after each to recover. Optionally, 5K specialists should add 2-4 repeats of 200m at mile pace after the last 1200m. Finish with a 15 minutes of easy jogging to cool down.
Runners who are building a base (not much recent speedwork): 3-4 repeats of 1200m at 15K pace, with a 400m jog after each to recover. Finish with a 15-minute cooldown.
Manhattan group workout in Central Park (one-time location change this week) at 7pm: http://www.meetup.com/dashing-whippets/events/228153062/
Brooklyn group workout in Prospect Park at 7pm: http://www.meetup.com/dashing-whippets/events/228257787/

Friday 1/29: Very easy day

Most runners should rest, or do the Monday or Wednesday workout today if you missed it
Optionally, advanced marathoners may run 40 minutes easy, followed by 4 x 100m strides

Saturday and Sunday, 1/30-31: On one day, do 35-55 minutes of easy running followed by 4 repeats of 100m strides. On the other day, do a long run…

Boston marathoners: 2:15 at long run pace
New Jersey marathoners: 2:05-2:15 at long run pace
NYC Half competitors: 1:45-1:55 at long run pace
Short distance specialists (5K-15K) with a solid base: 1:30-1:45 at long run pace
Indoor track specialists with a solid base: Do the short distance specialist long run, or do a long warmup (30+ minutes) followed by 6 repeats of 400m at one-mile race pace, and finish with a long cooldown (25+ minutes)
Runners who are building a base: 1:00-1:20 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

Boston Marathon training plan: http://files.meetup.com/1454408/2016%20Boston%20marathon%20training%20plan.pdf
New Jersey Marathon training plan: http://files.meetup.com/1454408/2016_NJ_Marathon_Plan.pdf
NYC Half training plan (11 weeks): http://files.meetup.com/1454408/DWRT_TrainingPlan_Winter2016_NYCHalf.pdf
Washington Heights 5K (9 weeks): http://files.meetup.com/1454408/DWRT_TrainingPlan_Winter2016_5K10K.pdf

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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