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

Congratulations to all our teams on great performances at Saturday’s NYRR Team Championships race!

Dashing Whippets Training Plan for the Week

This week 5 of a NYC Marathon training plan, week 2 of a plan for 5K and Mile specialists, and week 1 of a plan for Staten Island Half (or Bronx Ten-Miler) 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 8/01: Easy day

• Fall marathoners and half marathoners should run 40-55 minutes easy, followed by 5 repeats of 100m strides
• Fifth Ave Mile specialists should do the same workout as Marathoners/Half Marathoners
• Everyone else should run 30-40 minutes easy, or optionally rest
• Monday Evening Downtown group run: RSVP

Tuesday 8/02: Long speedwork day: Warm up 1.5-2 miles. Then…

• Optionally, begin with a short set of hill sprints: 2 repeats of 75m, and 2 repeats 100m, uphill at sprinting speed. (Only do these if you have been hill sprinting regularly this summer.) Walk back after each to recover.
• Fall marathoners and Half marathon/Ten-miler specialists with a solid base (frequent speedwork in the past few months): 3-4 sets of 12 minutes of running at a steady pace that is midway between marathon and half marathon pace over a hilly course. Jog 3 minutes between sets, and finish with a cooldown jog of 1.5-2 miles.
• Mile/5K specialists with a solid base, and Runners who are building a base (not much recent speedwork, or coming back after time off): 4-8 repeats of 400m uphill at 5K to 10K pace. (Well-trained runners should aim for 8; those newer to speedwork should stop at 4.) Jog back down after each to recover, and finish with a 1.5-2-mile cooldown.
• Manhattan group workout in Central Park at 7pm: RSVP
• Brooklyn group workout in Prospect Park at 7pm: RSVP

Wednesday 8/03: Recovery day

• Fall marathoners and half marathoners should run 40-55 minutes easy, followed by 4 repeats of 100m strides, or optionally rest
• Fifth Ave Mile specialists should do the same workout as Marathoners/Half Marathoners
• Everyone else should do 25-40 minutes of easy running or aerobic system cross training
• Wednesday morning run in Central Park: RSVP

Thursday, 8/04: Short speedwork day: 20-minute warmup, including jogging/drills/strides, then…

• Mile/5K specialists with a solid base (frequent speedwork in the past few months): 6-8 repeats of 400m at 3K pace, with a 400m recovery jog after each. Finish with 15 minutes of jogging and stretch to cool down.
• Fall marathoners and Half marathon/Ten-miler specialists with a solid base: 8 repeats of 800m at 10K pace with 1:30 of jogging recovery after each. Finish with a 15-minute cooldown jog.
• 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 after each. Finish with 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 8/05: Very easy day

• Optionally, advanced marathoners and half marathoners may run 45-50 minutes easy followed by 5 repeats of 100m strides
• Everyone else should rest, or do the Monday or Wednesday workout today if you missed it

Saturday and Sunday, 8/06-07: 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 marathoners: 2:15 of running at long run pace
• Shorter distance specialists (from mile to half marathon) with a solid base: 1:30-1:40 of running at long run pace
• Runners who are building a base: 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.
• 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
• Percy Sutton 5K and Fifth Avenue Mile training plan (6 weeks): http://files.meetup.com/1454408/2016%20Fifth%20Avenue%20Mile%20Plan.xlsx%20-%202016%20Fifth%20Avenue%20Mile.pdf
• Starting THIS WEEK: Staten Island Half (or Bronx Ten-Miler) training plan (10 weeks) (plan will be posted soon)