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

Kudos to everyone who represented us on a great morning for running at the Front Runners Pride Runthis weekend!

Looking ahead, we have one more week of base building before our training plans transition. Starting the week of July 4, our fall marathon program kicks off with an 18-week plan that targets NYC marathoners. That same week sees the start of a series of plans for non-marathoners, to help you do well at the Club Championships as well as August/September short races (such as the 5K or mile) or moderate length races (such as a 10-miler or half marathon).

Whatever option you choose, join us to develop your racing fitness!

Dashing Whippets Training Plan for the Week

This week 6 of a late spring base-building plan for both short distance specialists and 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 6/27: Easy day

• Everyone should run 30-40 minutes easy, or optionally rest
• Monday Evening Easy (Downtown/Tribeca) option: RSVP

Tuesday 6/28: Long speedwork day: Warm up 1-1.5 miles. Then…

• Everyone should begin with hill sprints: 3 repeats of 50m, then optionally 1-2 repeats of 100m. Walk back down after each to recover.
• Runners with a solid base (frequent speedwork in the past few months): 2 miles at half marathon pace, followed by a 3-minute jog to recover. Then 2 repeats of 800m on a flat surface at 10K pace, with a 2-minute jog after each. Finish with a 1-1.5-mile cooldown.
• Runners who are building a base (not much recent speedwork, or coming back after time off): 4 miles at an easy pace (slower than marathon pace), with no cooldown required.
• Manhattan group workout in Central Park at 7pm: RSVP
• Brooklyn group workout in Prospect Park at 7pm: RSVP

Wednesday 6/29: Recovery day

• Everyone should do 20-40 minutes of easy running or aerobic system cross training
• Wednesday morning run in Central Park: RSVP

Thursday, 6/30: Short speedwork day: 15-minute warmup, including jogging/drills/strides, then…

• Runners with a solid base (frequent speedwork in the past few months): 4-6 repeats of 1200m at 10K pace with a 400m recovery jog. Finish with a 15-minute cooldown.
• Runners who are building a base (not much recent speedwork, or coming back after time off): 4 repeats of 800m at 15K pace with a 400m recovery jog and a 15-minute cooldown.
• Lower Manhattan group workout in East River Park at 7pm: RSVP
• Brooklyn group workout in Prospect Park at 7pm: RSVP
• Upper Manhattan group workout in Riverbank State Park at 7pm: RSVP

Friday 7/01: Very easy day

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

Saturday and Sunday, 7/02-7/03: 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…

• Short distance specialists (5K-15K) with a solid base: 1:20-1:30 of running at progression run pace
• Runners who are planning to peak at a fall full or half marathon: 1:45 of running at long run 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

• Summer short race training plan (10 weeks): http://files.meetup.com/1454408/DWRT_TrainingPlan_SpringSummer2016_ShortRaces.pdf
• Starting NEXT WEEK, New York City marathon training plan (18 weeks): http://files.meetup.com/1454408/DWRT_NYCMarathon_2016.pdf