Dashing Whippets Training Plan, July 25 – 31, 2016

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

Best of luck to everyone who is competing under the team’s name at this weekend’s NYRR Team Championships race. It should be a fun morning, especially since the men’s and women’s teams will be cheering each other on, and there is a team picnic after.

Looking beyond the week ahead, our training programs are making some important transitions starting in August:

The NYC marathon plan will slowly move away from shorter strength-building workouts, toward longer stamina-enhancing training
A new Mile/5K plan starts this week and culminates in the Fifth Avenue Mile in early September
For those between the extremes, a Staten Island Half plan kicks off next week

No matter what option you choose, please come out to our workouts to find training partners and encouraging teammates. Join us as we get faster together!
Dashing Whippets Training Plan for the Week

This week 4 of a NYC Marathon training plan, the final week of a late spring/early summer plan for non-marathoners, and week 1 of a short plan for 5K and Mile specialists.

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 7/25: 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 7/26: Long speedwork day: Warm up 1.5-2 miles. Then…

Everyone should begin with a short set of hill sprints: 2 repeats of 75m uphill, and optionally 1-2 repeats of 100m uphill. Walk back downhill after each to recover.
All well-trained runners (fall marathoners, half marathoners, and shorter-distance specialists with a solid base): 4 mile tempo run. Do the first and last mile at 15K pace, but during the middle two miles slow down to half marathon pace. (No rest between pace changes.) Finish with 1.5-2 easy miles to cool down.
Runners who are building a base (not much recent speedwork, or coming back after time off): 4 miles at marathon pace, followed by a mile cooldown jog.
Manhattan group workout in Central Park at 7pm: RSVP
Brooklyn group workout in Prospect Park at 7pm: RSVP

Wednesday 7/27: Recovery day

Fall marathoners should run 40-55 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, 7/28: Short speedwork day: 20-minute warmup, including jogging/drills/strides, then…

If you are racing this weekend: Do 30-50 minutes of easy running, followed by 4 to 6 strides (100m pickups), with no cooldown required.
If you are NOT racing this weekend: 2-3 repeats of 2000m (1.25 miles) at 15K pace with a 400m jog after each. Finish with 15 minutes of easy running to cool down.
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 7/29: Very easy day

Optionally, advanced marathoners and half marathoners may run 45-50 minutes easy followed by 4-5 repeats of 100m strides
Everyone else should rest

Saturday and Sunday, 7/30-7/31:

Good luck, Club Champs participants! On Sunday, rest or do at most 60 minutes of easy running.
If you aren’t racing this weekend: On one day, do 40-55 minutes of easy running. On the other day, do 1:15-2:00 of running at easy or long run pace. (Aim for 2:00 if you are in marathon training mode; stop at 1:15-1:30 if you are training for shorter distances.)
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

New York City marathon training plan (18 weeks): http://files.meetup.com/1454408/DWRT_NYCMarathon_2016.pdf
Summer short race training plan (10 weeks): http://files.meetup.com/1454408/DWRT_TrainingPlan_SpringSummer2016_ShortRaces.pdf
Starting THIS WEEK: Percy Sutton 5K and Fifth Avenue Mile races training plan (6 weeks): http://files.meetup.com/1454408/2016%20Fifth%20Avenue%20Mile%20Plan.xlsx%20-%202016%20Fifth%20Avenue%20Mile.pdf
Bronx Ten-Miler and Staten Island Half training plan (10 weeks, starting NEXT WEEK): details coming soon

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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