Dashing Whippets Training Plan, September 05 – 11, 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 10 of a NYC Marathon training plan and week 6 of a plan for Staten Island Half (or Bronx Ten-Miler) competitors. The workouts below also include recommendations for well-trained runners who specialize in shorter distances.

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 9/05: Easy day

  • Fall marathoners and half marathoners should run 55-70 minutes easy, followed by 5 repeats of 100m strides
  • Everyone else should run 30-50 minutes easy, or optionally rest
  • Monday Evening Downtown group run: RSVP

Tuesday 9/06: Long speedwork day: Warm up 1.5-2 miles. Then…

  • Fall marathoners, Half marathoners and Ten-miler specialists with a solid base (frequent speedwork in the past few months): 7 miles at marathon pace, followed by 2 easy miles to cool down.
  • Short distance (5K-15K) specialists with a solid base, and Runners who are building a base (not much recent speedwork, or coming back after time off): 2 miles at half marathon pace, then jog 3:00 to recover. Then optionally do 2 repeats of 800m uphill at 15K pace (jog back downhill to recover). Finish with a 2-mile cooldown.
  • Manhattan group workout in Central Park at 7pm: RSVP
  • Brooklyn group workout in Prospect Park at 7pm: RSVP

Wednesday 9/07: Recovery day

  • Fall marathoners and half marathoners should run 50-65 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, 9/08: Short speedwork day: 20-minute warmup, including jogging/drills/strides, then…

  • Fall marathoners, half marathoners and Ten-miler specialists with a solid base: 8-14K 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 8-10 if your goal race is a half marathon or ten-miler; get to 12-14 if your goal race is a fall marathon. Finish with a 20-minute cooldown.
  • Short distance (5K-15K) specialists with a solid base: 3-4 sets of 3x400m. In each set, do the first 2 at 5K pace, and the third at 3K pace. Jog 200m after each 400m in the set, and 400m between sets. Finish with a 20-minute cooldown.
  • Runners who are building a base (not much recent speedwork, or coming back after time off): Choose either of the two workouts above, but aim for less — for example, 4-6K of Canova Ks, or stop at 2 sets of 400m repeats.
  • 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 9/09: Very easy day

  • Optionally, advanced marathoners and half marathoners may run 55-60 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, 9/10-11: 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: 2:15-2:30 of running at progression run pace
  • Half marathon/Ten-miler specialists with a solid base: 2:00-2:10 of running at progression run pace
  • Short distance (5K-15K) specialists with a solid base: 1:30-1:45 of running at progression run pace
  • Runners who are building a base: 1:00-1:15 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. 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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