Dashing Whippets Training Plan, November 14 – 20, 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 is week 5 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 11/14: Easy day

  • 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 11/15: Long speedwork day: Warm up 1.5 miles. Then…

  • Corbitt 15K runners with a solid base: 4-5 repeats of 800m uphill at 15K pace. Jog back after each to recover, and finish 1.5 miles of jogging to cool down.
  • Fall Cross Country runners with a solid base: 3 miles at half marathon pace, then jog 3:00 to partially recover. Then do 4 repeats of 400m uphill at 5K-10K pace (jog back down after each to recover). Finish with a 1.5-mile cooldown jog.
  • Recent marathoners including NYC (last 2-4 weeks) and Runners who are building a base (not much recent speedwork, or coming back after time off): EITHER do 4 miles of easy running (with no cooldown required), OR do 3 miles at half marathon pace, followed by 1-1.5 miles of jogging to cool down.
  • Manhattan group workout in Central Park at 7pm: RSVP
  • Brooklyn group workout in Prospect Park at 7pm: RSVP

Wednesday 11/16: Recovery day

  • Recent 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, 11/17: Short speedwork day: 20-minute warmup, including jogging/drills/strides, then…

  • Runners who are competing in a race this weekend: Short ladder of 1200m, 800m, 400m — all at 5K pace, with a 200m jog between them. Finish with 15 minutes of jogging to cool down.
  • Corbitt 15K and Fall Cross Country runners who AREN’T racing this weekend: Long ladder of 2400m at 15K pace, 1600m at 10K pace, and 2x800m at 5K pace. Jog 400m after each, and finish with a 15-minute cooldown.
  • Recent marathoners including NYC (last 2-4 weeks) and Runners who are building a base: Do the short ladder recommended for this weekend’s racers (1200m, 800m, 400m) but do it at 15K pace. Finish with a 15-minute cooldown.
  • 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 11/18: Very easy day

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

Saturday and Sunday, 11/19-20: 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…

  • Cross country specialists: Do the Fred Lebow 5K Cross Country race on Sunday, with a generous warmup and cooldown before/after
  • Corbitt 15K specialists: 1:40 of running at long run pace
  • Recent marathoners (last 2-4 weeks) and Runners who are building a base: 1:00-1:20 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.
  • 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

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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