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

Congratulations to everyone who performed so well at the New York City marathon (as well as other recent fall marathoners)! Plan on at least three weeks of easy running before you resume hard training. That easy phase begins with no running at all for the next four to seven days.

Non-marathoners, thanks to EVERYONE who supported your teammates out on the course yesterday. Whether it was at our official cheer spot or somewhere else that runners could see you, it gave a big boost to all of our athletes.

And if you’re training for a shorter fall race like the cross-country series or the Ted Corbitt 15K, this week sees a significant uptick in the intensity of our training program. Come out with us and join us as we get get stronger together!

Dashing Whippets Training Plan for the Week

This is week 4 of a combined training plan for runners who targeting the Ted Corbitt 15K or fall cross-country races, and a recovery period for recent marathoners.

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 11/07: Easy day

• NYC marathoners should rest for the entire week, or at least through Thursday
• Everyone else should run 30-50 minutes easy, or optionally rest
• Monday Evening Downtown group run: RSVP

Tuesday 11/08: Long speedwork day: Warm up 1.5 miles. Then…

• Corbitt 15K runners with a solid base: 4-5 mile Lactate Alternation Run. This is a continuous run of alternating paces every half mile, with the first half mile at 15 seconds per mile FASTER than half marathon pace, and the next half mile 15 seconds per mile SLOWER than half marathon pace. Switch between these paces every half mile, with no rest between pace changes. Finish with at least 1.5 miles of jogging to cool down.
• Fall Cross Country runners with a solid base: 5 repeats of 1000m at 10K pace on an unpaved path such as packed dirt, gravel, or well-tended grass. Jog 2:00 after each to partially recover, and finish with a 1.5+-mile cooldown.
• Recent marathoners (last 2-4 weeks) and Runners who are building a base (not much recent speedwork, or coming back after time off): 4 miles at marathon pace, followed by a 1.5-mile cooldown.
• Manhattan group workout in Central Park at 7pm: RSVP
• Brooklyn group workout in Prospect Park at 7pm: RSVP

Wednesday 11/09: 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, 11/10: Short speedwork day: 20-minute warmup, including jogging/drills/strides, then…

• Corbitt 15K and Fall Cross Country runners with a solid base: 4-5 supersets of 800(10K)400(5K), which is 800m at 10K pace immediately followed by 400m at 5K pace, with no break between pace changes. Jog 400m after each superset to partially recover, and finish with 15 minutes of jogging to cool down. If you’re racing the 10K Cross Country race this weekend, stop at 2-3 supersets.
• NYC marathoners: Continue resting, or alternatively do up to 30 minutes of easy jogging.
• Other recent marathoners (last 2-4 weeks) and Runners who are building a base: 4 repeats of 800m at 15K pace, with 400m jog recovery between them, and a 15-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 11/11: Very easy day

• All runners should rest, or do the Monday or Wednesday workout today if you missed it

Saturday and Sunday, 11/12-13: 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…

• Recommended for everyone (including non-cross country specialists): USATF Cross Country 10K race on Sunday in Staten Island, preceded and followed by a generous warmup/cooldown. Details: link
• Well-trained runners who aren’t racing: 1:10-1:30 of running at progression
  run pace
• NYC marathoners: Rest both days this weekend, or optionally just do 30-55 minutes easy on one day
• Other recent marathoners and Runners who are building a base: 1:00-1:15 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. 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 weekend team long runs in Manhattan and Brooklyn. To see all options for weekend training runs with the Whippets, please view the calendar: http://www.meetup.com/dashing-whippets/events/

Training Calendars

• Training plan for Ted Corbitt 15K and Cross Country races (8 weeks): http://files.meetup.com/1454408/DWRT_TrainingPlan_LateFall2016_15KXC.pdf