Dashing Whippets Training Plan, August 28 – September 03, 2017

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

Schedule Note: Some of our Manhattan Thursday workouts are varying their location over the next few weeks. For example, this week’s Upper Manhattan workout will be in Central Park. Make sure you check the calendar entry, linked below, and RSVP if you plan to attend. (Brooklyn workouts will remain unchanged.)

 

Dashing Whippets Training Plan for the Week

This is week 9 of an 18-week plan for the NYC Marathon and a 14-week plan for the Chicago Marathon, week 16 of a summer-long short distance training program, and week 4 of a 9-week plan for the Bronx Ten-Miler and Staten Island Half.

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 8/28: Easy day

Fall marathoners and half marathoners should run 50-60 minutes easy
Everyone else should run 30-45 minutes easy, or optionally rest
Optionally, add 3-6 “strides” (brief fast pickups) of 100-150m at the end of your run
Monday Evening Downtown group run: RSVP here

Tuesday 8/29: Long speedwork day: Warm up 1.5-2 miles. Then…

Fall marathoners: 6 miles at half marathon pace. This is an intentionally difficult workout designed to build your fitness and your confidence at sustaining a hard pace. Be sure to warm up properly, and do an extra-long cooldown of at least 2 miles.
Bronx Ten-Miler/Staten Island Half/Fall half marathon specialists and Short distance (1 mile-10K) specialists with a solid base : 3 miles half marathon pace, then jog 2:00 easy to partially recover. Then do 3-4 repeats of 400m at 5K pace on a relatively flat surface, with 1:30 of jogging between them. Finish with 1-2-mile cooldown jog.
Runners who are building a base (not much recent speedwork, or coming back after time off): 3 miles at half marathon pace, followed by 1-2 easy miles to cool down.
Manhattan group workout in Central Park at 7pm: RSVP here
Brooklyn group workout in Prospect Park at 7pm: RSVP here

Wednesday 8/30: Recovery day

Fall marathoners and half marathoners should do 50-60 minutes of easy running, or optionally rest
Everyone else should do 25-40 minutes of easy running or aerobic system cross training, or optionally rest
Wednesday morning run in Central Park is officially on hold but may return in September

Thursday, 8/31: Short speedwork day: 20-minute warmup, including jogging/drills/strides, then…

Short distance (1 mile-10K) specialists with a solid base: 4x400m at goal mile pace (45 seconds rest after each), then 4x200m at 800m pace (30 seconds rest after each), then 4x100m at sprint pace (15 seconds rest). Finish with at least 15 minutes of easy jogging to cool down.
Bronx Ten-Miler/Staten Island Half/Fall half marathon specialists and Fall marathoners and Runners who are building a base: After warming up, add another 35-55 minutes of running. Start and end easy, but do the middle 24 minutes at marathon pace. (No cooldown required.)
Lower Manhattan group workout at 7pm (click link for location): RSVP here
Brooklyn group workout in Prospect Park at 7pm: RSVP here
Upper Manhattan group workout at 7pm (click link for location): RSVP here

Friday 9/01: 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 do 30-50 minutes of jogging, strides and/or drills

Saturday and Sunday, 9/02-03: On one day, do 40-55 minutes of easy running followed by 3-4 repeats of 100m strides. On the other day, do a long run…

NYC and Chicago marathoners: 18 miles at 5% slower than marathon pace (but do the first and last 5-10 minutes a little slower than that)
Fall half marathoners (and Bronx Ten-Miler specialists): 2:10 to 2:15 of running at long run pace
Short distance specialists with a solid base: 1:30 of running at long run pace
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/

NEXT Monday 9/04: Easy day

Same workout as most Mondays: Marathoners and half marathoners run 50-60 minutes easy; Everyone else runs 30-45 minutes easy, or optionally rest

 

Training Calendars

New York City Marathon training plan, 18 weeks: http://dwrt.wpengine.com/wp-content/uploads/2017/06/2017-NYC-Marathon-Plan.pdf
Chicago Marathon training plan, 14 weeks: http://dwrt.wpengine.com/wp-content/uploads/2017/06/2017-Chicago-Marathon-Plan.pdf
Bronx Ten-Miler and Staten Island Half training plan, 9 weeks: http://dwrt.wpengine.com/wp-content/uploads/2017/08/Bronx-and-Staten-Island.pdf
Summer short distance training plan: http://dwrt.wpengine.com/wp-content/uploads/2017/08/Short-Distance.pdf (see page 3)

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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