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 a short fitness maintenance period. Runners who are looking forward to a big spring race (such as a marathon or high-profile half) should join us now to build or sustain your aerobic base.

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 12/12: Easy day

• Most runners should run 30-45 minutes easy, or optionally rest
• Monday Evening Downtown group run: RSVP

Tuesday 12/13: Long speedwork day: Warm up 1.5-2 miles. Then…

• All runners (including runners with frequent speedwork in the past few months, and runners who are building a base): 30-35 minutes of running at marathon pace, followed by 1 easy mile to cool down.
• Manhattan group workout in Central Park at 7pm: RSVP
• Brooklyn group workout in Prospect Park at 7pm: RSVP

Wednesday 12/14: Recovery day

• Most runners should do 25-40 minutes of easy running or aerobic system cross training
• Wednesday morning run in Central Park: RSVP

Thursday, 12/15: Short speedwork day: 20-minute warmup, including jogging/drills/strides, then…

• All runners (including runners with a solid base, and those who are building a base): 4-10 repeats of 400m at 5K pace, with a 200m jog recovery after each. Stop at 4-6 for those who are new to speedwork or returning after time off. Aim for 8-10 if you are well trained and injury free. Finish with 15 minutes of easy jogging to cool down.
• 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 12/16: Very easy day

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

Saturday and Sunday, 12/17-18: 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…

• Runners who are looking forward to a spring marathon or major half: 1:30 of running at long run pace
• Shorter-distance specialists who are maintaining a base: 1:15 of running at long run pace
• Runners who are building a base: 1:00 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

• Early winter short distance stay-in-shape plan (see weeks 9, 10 and 11): http://files.meetup.com/1454408/DWRT_TrainingPlan_LateFall2016_15KXC.pdf
• Coming soon: Training plans for Boston Marathon, NYC Half, and shorter winter/spring races