Dashing Whippets Training Plan, February 6 – 12, 2017

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 7 of training plans for the Boston and New Jersey marathons, week 7 of a plan for the NYC Half, and week 6 of a plan for spring 5K/10K 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 2/06: Easy day

  • Spring marathoners and NYC Half competitors should run 50-60 minutes easy, followed by 5 100m strides
  • Everyone else should run 30-45 minutes easy, or optionally rest
  • Monday Evening Downtown group run: RSVP

Tuesday 2/07: Long speedwork day: Warm up 1.5-2 miles. Then…

  • All well-trained runners (Spring marathoners, NYC Half competitors, and Short distance (5K-15K) specialists with a solid base): 4-6 mile Lactate Alternation Run. A Lactate Alternation Run is a continuous run changing speeds every half mile between 10-15 seconds faster than half marathon pace and 15-20 seconds slower than half marathon pace, with no rest between pace changes. Finish with 2 easy miles to cool down.
  • Runners who are building a base (not much recent speedwork): Do the Lactate Alternation Run described above, but stop at 3 miles, and finish with at least 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 2/08: Recovery day

  • Spring marathoners and half marathoners should do 20-40 minutes of aerobic cross-training or easy jogging, with form drills and strides
  • Everyone else should do 20-40 minutes of easy running or aerobic system cross training, or optionally rest
  • Wednesday morning run in Central Park: RSVP

Thursday, 2/09: Short speedwork day: 20-minute warmup, including jogging/drills/strides, then…

  • Short distance (5K-15K): 3-4 repeats of 1600m at 10K pace with 400m jogging recovery between them. Optionally, add 2-4 repeats of 200m at mile pace, with 200m jog between them. Finish by jogging 20 minutes to cool down..
  • Spring marathoners and NYC Half specialists: 4 repeats of 2000m at 15K pace with 2:00 jogging recovery between them. Finish with a 20-minute cooldown.
  • Runners who are building a base: 3-4 repeats of 800m at 10K pace with 400m jogging recovery between them. 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 2/10: Very easy day

  • Most runners should rest, or do the Monday or Wednesday workout today if you missed it
  • Optionally, advanced marathoners and half marathoners may add up to 40 minutes of easy jogging or cross-training

Saturday and Sunday, 2/11-12: On one day, do 40-55 minutes of easy running followed by 4-6 repeats of 100m strides. On the other day, do a long run…

  • Boston marathoners: 18 miles at 5% slower than marathon pace (do the first and last mile a little slower)
  • New Jersey marathoners: 2:30 – 2:45 of running at long run pace
  • NYC Half specialists: 15-16 miles at long run pace
  • Shorter-distance specialists with a solid base: Optionally, run the 3000m or 5000m at Sunday’s USATF-NY Indoor Championships (open to all USATF members who preregister by Thursday, February 9). If not racing, do 1:20-1:30 of running at progression pace (described below)
  • Runners who are building a base: 1:00 – 1:20 of running at 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

 

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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