Dashing Whippets Training Plan, August 08 – 14, 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 6 of a NYC Marathon training plan, week 3 of a plan for 5K and Mile specialists, and week 2 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 8/08: Easy day

  • Fall marathoners and half marathoners should run 50-65 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 8/09: Long speedwork day: Warm up 1.5-2 miles. Then…

  • Fall marathoners and Half marathon/Ten-miler specialists with a solid base(frequent speedwork in the past few months): 6 miles at marathon pace. Finish with 1-2 miles of jogging to cool down.
  • Mile/5K specialists with a solid base and Runners who are building a base (not much recent speedwork, or coming back after time off): 4-5 miles at marathon pace, followed by a 1-2-mile cooldown.
  • Manhattan group workout in Central Park at 7pmRSVP
  • Brooklyn group workout in Prospect Park at 7pmRSVP

Wednesday 8/10: 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, 8/11: 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): 8-12 repeats of 300m at estimated 3K pace (derived from goal mile pace), with a 100m walk after each to recover. Finish with 15-20 minutes of jogging to cool down.
  • Fall marathoners, Half marathon/Ten-miler specialists with a solid base: 5-8 repeats of 1000m at 10K pace, with 2:00 of jogging after each to recover. Finish with a 15-20-minute cooldown.
  • Runners who are building a base (not much recent speedwork, or coming back after time off): 6 repeats of 300m at estimated 5K pace, with a 100m walk after each to recover, and a 15-minute cooldown.
  • Lower Manhattan group workout in East River Park at 7pmRSVP
  • Brooklyn group workout in Prospect Park at 7pmRSVP
  • Upper Manhattan group workout in Riverbank State Park at 7pmRSVP

Friday 8/12: Very easy day

  • Optionally, advanced marathoners, half marathoners or milers 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, 8/13-14: Thanks to everyone who is representing our team in the Dashing Whippets 5K on Saturday!

  • If you do race on Saturday, tack on an additional 30+ minutes of easy running afterward, and on Sunday do a long run of at least 0:50 (shorter distance specialists) to 1:50 (longer distance specialists).
  • If you don’t race on Saturday: On one day, do 40-55 minutes of easy jogging. On the other day, do a long run…
    • NYC marathoners: 16 miles at 5% slower than marathon pace (it’s OK to do the first and last mile a little slower than that)
    • Half marathon/Ten-miler specialists with a solid base1:40-1:50 of running at long run pace
    • Mile/5K specialists with a solid base and Runners who are building a base:
      1:00-1:20 of running at long run or easy 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

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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