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

NYC Marathoners, the final week is here at last! Enjoy your taper and look for us on your right as you’re nearing the bridge leaving the Bronx.

Recent marathoners (Marine Corps, or other races in the last 1-3 weeks) should come back slow and easy. Plan on no running at all for at least the first 4-7 days, then lots of short easy runs will help you recover to full strength.
Non-marathoners, we’re starting to raise the intensity in our plan to help you get ready for fall cross-country races or the Ted Corbitt 15K in December. But it’s not to late to join us!

Also, if you’re not racing this Sunday’s big event, come out and cheer for your teammates at the team’s excellent NYC Marathon Cheering Station in the Bronx. Details are at this link: http://www.meetup.com/dashing-whippets/events/234090541/

Schedule note: Both Manhattan track workouts are cancelled on Thursday, November 3. We’ll be back at our usual spots in lower and upper Manhattan next week.

Dashing Whippets Training Plan for the Week

This is the final week of a NYC Marathon training plan, and week 3 of a combined training plan for runners who targeting the Ted Corbitt 15K or fall cross-country races.

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 10/31: Easy day

• NYC marathoners should run 30 minutes easy, followed by 5 repeats of 100m strides
• Anyone who ran a marathon in the last few days should take the entire week off, or at least rest through Thursday
• Everyone else should run 30-50 minutes easy, or optionally rest
• Monday Evening Downtown group run: RSVP

Tuesday 11/01: Long speedwork day: Warm up 1.5-2 miles. Then…

• NYC marathoners: After warming up, add 30-40 minutes of easy running, followed by 5x100m strides. (No cooldown required.)
• Corbitt 15K and Fall Cross Country runners with a solid base (frequent speedwork in the past few months): 6-8 repeats of 400m uphill at between 5K-10K pace. Jog back after each to recover, and finish with a cooldown jog of 1-2 miles.
• Recent marathoners (last 2-4 weeks) and Runners who are building a base (not much recent speedwork, or coming back after time off): Choose either the NYC Marathoner easy run, or the Corbitt/Cross Country hill repeats — but be sure to go toward the low end of the range.
• Manhattan group workout in Central Park at 7pm: RSVP
• Brooklyn group workout in Prospect Park at 7pm: RSVP

Wednesday 11/02: Recovery day

• NYC marathoners should rest
• Everyone else should do 25-40 minutes of easy running or aerobic system cross training
• Wednesday morning run in Central Park: RSVP

Thursday, 11/03: Short speedwork day: 20-minute warmup, including jogging/drills/strides, then…

• Corbitt 15K and Fall Cross Country runners with a solid base: 4-5 repeats of 1000m at 10K pace. Jog 200m after each, and finish with at least 15 minutes of easy jogging to cool down.
• NYC marathoners, Recent marathoners (last 2-4 weeks) and Runners who are building a base: 30 minutes of easy running, followed by 5 x 100m strides, no cooldown.
• Brooklyn group workout in Prospect Park at 7pm: RSVP
• Lower Manhattan (East River Park) and Upper Manhattan (Riverbank State Park) track workouts are CANCELLED

Friday 11/04: Very easy day

• NYC marathoners should rest
• Everyone else should rest, or do the Monday or Wednesday workout today if you missed it

Saturday and Sunday, 11/05-06:

• Good luck and have fun, NYC Marathoners!
• Non-marathoners: 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 of 1:00 (for runners building a base or returning after time off) to 1:30 (for runners who are aiming for Corbitt 15K or fall cross country races) at 45-60 seconds per mile slower than marathon pace.

Training Calendars

• New York City marathon training plan (18 weeks): http://files.meetup.com/1454408/DWRT_NYCMarathon_2016.pdf
• Training plan for Ted Corbitt 15K and Cross Country races (8 weeks): http://files.meetup.com/1454408/DWRT_TrainingPlan_LateFall2016_15KXC.pdf