Dashing Whippets Training Plan, August 22 – 28, 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 8 of a NYC Marathon training plan, week 4 of a plan for Staten Island Half (or Bronx Ten-Miler) competitors, and week 5of a 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 theDaniels VDOT calculator to estimate your pace from a recent result.

Monday 8/22: 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 30-50 minutes easy, or optionally rest
  • Monday Evening Downtown group run: RSVP

Tuesday 8/23: 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): 55 minutes of running at marathon pace, followed by a 2-mile cooldown jog.
  • Mile/5K specialists with a solid base: After warming up, add an extra mile of easy jogging, drills and strides. Then do two repeats of 1200m at your current estimated mile pace, with a generous (5-10 minute) rest and recovery period between them. Finish with a cooldown jog of at least 20 minutes.
  • Runners who are building a base (not much recent speedwork, or coming back after time off): 35-40 minutes of running at marathon pace, followed by a 2-mile cooldown jog.
  • Manhattan group workout in Central Park at 7pm: RSVP
  • Brooklyn group workout in Prospect Park at 7pm: RSVP

Wednesday 8/24: Recovery day

  • Fall marathoners and half marathoners should run 50-65 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, 8/25: 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 200m at your goal one-mile race pace, with 2:00 of jogging recovery between them. If you’re racing the Percy Sutton 5K this weekend, stop at 4-6. Finish with 20 minutes of jogging and stretching to cool down.
  • Half marathon/Ten-miler specialists with a solid base, and Fall marathoners: 6-10K of Canova Ks, which is a continuous run alternating every 1000m between half marathon pace and marathon pace, with no rest between pace changes. Aim for 6-8 if your goal race is a half marathon or ten-miler; get to 9-10 if your goal race is a fall marathon. Finish with a 20-minute cooldown.
  • Runners who are building a base (not much recent speedwork, or coming back after time off): Do 5-6K of Canova Ks, as described above, and add a 20-minute cooldown jog.
  • 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 8/26: 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, 8/27-28:

  • If you’re racing the 5K on Saturday, best of luck! Do a short easy run on Sunday, or rest.
  • If you’re not racing the 5K: 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…
    • NYC marathoners: 2:40 of running at long run pace
    • Half marathon/Ten-miler specialists with a solid base: 1:45-2:05 of running at long run pace
    • Everyone else: 1:15-1:30 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.

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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