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

Congratulations to all the Whippets who represented us so well at the NYC Half on Sunday — we are all so proud of our athletes’ performances! If you raced at all-out effort this weekend, take it very easy during the first few days of this week.

Looking ahead, we’re just weeks away from the Scotland Run 10K, and a month or so from the Boston and New Jersey marathons. This is the point in the training plans where runners are hitting peak effort, so be sure to pace yourself and maintain proper nutrition and sleep schedules.

Dashing Whippets Training Plan for the Week

This week 13 of a training plan for Boston and New Jersey marathoners, week 3 of a training plan for the Scotland Run 10K, and a short recovery period for runners whose spring goal race was the NYC Half.

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 3/21: Easy day

• NYC Half competitors who competed at full effort on Sunday should rest or go very easy for the first few days of this week. Otherwise…
• Spring marathoners should run 55-70 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/qtnrgkyvfbcc/
• Monday Evening Easy (Downtown/Tribeca) option: http://www.meetup.com/dashing-whippets/events/hpfzklyvfbcc/

Tuesday 3/22: Long speedwork day: Warm up 1.5-2 miles. Then…

• Spring marathoners: Hill sets: 4 segments of 15 minutes on a hilly course at a steady pace between marathon and half marathon pace. Jog 2-3 minutes between each 15-minute set. Finish with 1-2 miles of easy jogging to cool down.
• Scotland Run 10K specialists (with a solid base of speedwork): On a hilly course, do: 1.5 miles at half marathon pace, 2 repeats of 1 mile at 15K pace, and 2 repeats of 800m at 10K pace. Jog 400m between each segment, and finish with a 1+ mile cooldown jog.
• Runners who are building a base (not much recent speedwork): 2 repeats of 15-minute hill sets, as described in the Spring Marathoner workout. Finish with a 1+ mile cooldown.
• NYC Half competitors should take the night off, or do 30 minutes very easy, if you raced the half at full effort. Otherwise, do the workout recommended above.
• Manhattan group workout in Central Park at 7pm: http://www.meetup.com/dashing-whippets/events/229272099/
• Brooklyn group workout in Prospect Park at 7pm: http://www.meetup.com/dashing-whippets/events/229302842/

Wednesday 3/23: Recovery day

• NYC Half competitors who raced at full effort should rest or run for at most 30 minutes easy. Otherwise…
• Spring marathoners should run 65-90 minutes easy with 4 x 100m strides, or optionally rest
• Everyone else should do 25-40 minutes of easy running or aerobic system cross training
• Morning group run, Central Park: http://www.meetup.com/dashing-whippets/events/wxmmnlyvfbfc/

Thursday, 3/24: Short speedwork day: 20-minute warmup, including jogging/drills/strides, then…

• Scotland Run 10K specialists (with a solid base of speedwork): 3-4 repeats of 2000m @ 10K pace with just 1:30 recovery. Finish with 15 minutes of easy jogging to cool down.
• Spring marathoners: 10-14K of Canova Ks. This is a continuous run alternating every 1000m between half marathon pace and marathon pace, with NO rest between pace changes. Finish with a 15-minute cooldown.
• Runners who are building a base (not much recent speedwork): Do 6-8K of Canova Ks, as described above, and finish with a 15-minute cooldown.
• NYC Half competitors who competed at full effort: Do 45-60 minutes of easy running, with no cooldown required.
• Lower Manhattan group workout in East River Park at 7pm: http://www.meetup.com/dashing-whippets/events/qhczmlyvfbgc/
• Brooklyn group workout in Prospect Park at 7pm: http://www.meetup.com/dashing-whippets/events/qqwwglyvfbgc/
• Upper Manhattan group workout in Riverbank State Park at 7pm: http://www.meetup.com/dashing-whippets/events/pnwznlyvfbgc/

Friday 3/25: 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, 3/26-27: 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: 20-23 miles at long run pace
• New Jersey marathoners: 2:40-3:00 of running at long run pace
• Scotland Run 10K specialists with a solid base: 1:45 of running at long run pace
• Runners who are building a base: 1:00-1:20 of running at 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
• Scotland Run 10K (4 weeks — see page 2): http://files.meetup.com/1454408/DWRT_TrainingPlan_Winter2016_5K10K.pdf
• Brooklyn Half (7 weeks, starting NEXT WEEK): plan will be published soon