Dashing Whippets Training Plan, July 18 – 24, 2016

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

Dashing Whippets Training Plan for the Week

This week 3 of a NYC Marathon training plan, and week 9 of a late spring/early summer plan 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 7/18: Easy day

  • Fall marathoners should run 40-55 minutes easy, followed by 5 repeats of 100m strides
  • Everyone else should run 30-40 minutes easy, or optionally rest
  • Monday Evening Downtown group run: RSVP

Tuesday 7/19: Long speedwork day: Warm up 1.5-2 miles. Then…

  • Everyone should begin with a short set of hill sprints: 3 repeats of 75m uphill, plus an optional 1 repeat of 100m uphill. Walk back after each to recover.
  • Fall marathoners, half marathoners, and short distance (5K-15K) specialists with a solid base(frequent speedwork in the past few months): 2 miles at half marathon pace, then jog 3 minutes to partially recover. Then 4 repeats of 400m uphill at 10K pace (jog back downhill). Finish with a cooldown jog of 1 to 2 miles.
  • Runners who are building a base (not much recent speedwork, or coming back after time off): 2 miles at half marathon pace, then 2 easy miles to cool down.
  • Manhattan group workout in Central Park at 7pmRSVP
  • Brooklyn group workout in Prospect Park at 7pmRSVP

Wednesday 7/20: Recovery day

  • Fall marathoners should run 30 minutes easy, followed by 4 repeats of 100m strides, or optionally rest
  • Everyone else should do 25-40 minutes of easy running or aerobic system cross training
  • Wednesday morning run in Central Park: RSVP

Thursday, 7/21: Short speedwork day: 20-minute warmup, including jogging/drills/strides, then…

  • Short distance (5K-15K) specialists with a solid base (frequent speedwork in the past few months): 5-6 repeats of 1000m @ 5K pace with a 200m jog recovery after each. Finish with 15 minutes of easy jogging to cool down.
  • Fall marathoners and half marathoners: 12-16 repeats of 400m at 15K pace with 1:00 jogging recovery between them. Finish with a 15-minute cooldown.
  • Runners who are building a base (not much recent speedwork, or coming back after time off): 6 repeats of 400m at 15K pace with 1:00 jogging recovery between them. Finish with a 15-minute cooldown.
  • Lower Manhattan group workout in East River Park at 7pmhttp://www.meetup.com/dashing-whippets/events/sdqhvlyvkbcc/
  • Brooklyn group workout in Prospect Park at 7pmRSVP
  • Upper Manhattan group workout in Riverbank State Park at 7pmhttp://www.meetup.com/dashing-whippets/events/232317363/

Friday 7/22: Very easy day

  • Optionally, advanced marathoners may run 40 minutes easy followed by 4 repeats of 100m strides
  • Everyone else should rest, or do the Monday or Wednesday workout today if you missed it

Saturday and Sunday, 7/23-7/24: On one day, do 40-55 minutes of easy running followed by 4 repeats of 100m strides. On the other day, do a long run…

  • Fall marathoners2:05-2:10 of running at long run pace
  • Non-marathoners with a solid base1:20-1:30 of running at progression run pace
  • Runners who are building a base1:00-1:15 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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