This weekly message keeps active members informed of the Dashing Whippets training activities for the next seven days.
Good luck this weekend to everyone representing us at the Washington Heights 5K, the first NYRR Club Points race of the year. Enjoy it!
Dashing Whippets Training Plan for the Week
This is week 10 of training plans for the Boston and New Jersey marathons, and week 9 of training plans for spring 5K/10K races and the NYC Half. (Are you signed up for the Brooklyn Half? Now is the time to join us to build a base before our group training plan begins in late March.)
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 various online race pace calculators to estimate your pace from a recent result.
Monday 2/26: Easy day
- Spring marathoners and half marathoners should run 45-70 minutes easy (advanced marathoners should add 3-5 x 100m strides after)
- Everyone else should run 30-45 minutes easy, or optionally rest
- Monday Evening Downtown group run at 7pm: RSVP here
Tuesday 2/27: Long speedwork day: Warm up 1.5-2 miles. Then…
- Boston and New Jersey marathoners: After warming up, do 60 minutes at marathon pace, followed by an easy 2 miles to cool down.
- NYC Half specialists: After warming up, run 6-7 miles at half marathon pace, followed by a 2-mile cooldown.
- Short-distance (5K-15K) specialists (with a solid base) and Runners who are building a base: After warming up, run 2-4 repeats of 800m uphill at 15K pace. Jog back downhill to recover, and finish with a 2-mile cooldown jog.
- Manhattan group workout in Central Park at 7pm: RSVP here
- Brooklyn group workout in Prospect Park at 7pm: RSVP here
Wednesday 2/28: Recovery day
- Everyone should do 20-40 minutes of easy running or aerobic system cross training, or optionally rest
- Wednesday morning run in Central Park: RSVP here
- Wednesday evening run in Brooklyn: RSVP here
Thursday, 3/01: Short speedwork day: 20-minute warmup, including jogging/drills/strides, then…
- Short-distance (5K-15K) specialists (with a solid base) and Runners who are building a base: After warming up, do 800m, 600m, and 400m, all at 5K pace. Jog 200m after each, and at the end, add 2 repeats of 200m at mile pace, with a 200m jog. Then finish with 15-20 minutes of easy jogging to cool down.
- Boston marathoners, Advanced New Jersey marathoners, and NYC Half specialists: After warming up, do 3-5 repeats of 1 mile at 15K pace, with just 1:30 of jogging between them. Finish with a 15-20-minute cooldown.
- Intermediate New Jersey marathoners: Do a total of 60-65 minutes of easy running (including warm-up), with strides & drills. (No cooldown required.)
- Lower Manhattan group workout at 7pm (East Side Esplanade): RSVP here
- Brooklyn group workout at 7pm (Prospect Park): RSVP here
- Upper Manhattan group workout at 7pm (Central Park): RSVP here
Friday 3/02: 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 run easy for up to 50 minutes, or do aerobic cross-training today
Saturday and Sunday, 3/03-04: On one day, do 35-55 minutes of easy running followed by 3-4 repeats of 100m strides. On the other day, do a long run…
- Short-distance specialists who are racing the Washington Heights 5K: Do up to 30 minutes of easy running on Saturday, and best of luck on Sunday! (Don’t forget a generous warmup and cooldown.)
- Boston marathoners: 19 miles at 5% slower than marathon pace (if not
racing this weekend; otherwise, 13-15 miles if racing)
- Advanced and Intermediate New Jersey marathoners: 15-17 miles at long run pace (if not racing this weekend; otherwise, 13-15 miles if racing)
- NYC Half specialists: 15-18 miles at long run pace
- Runners who are building a base: 1:00-1:30 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-
NEXT Monday 3/05: Easy day
- Same workout as most Mondays: Run 30-60 minutes easy, or optionally rest
- Boston Marathon plan: http://dwrt.wpengine.com/wp-
- New Jersey Marathon plan (advanced): http://dwrt.wpengine.com/wp-
- New Jersey Marathon plan (intermediate): http://dwrt.wpengine.com/wp-
- NYC Half training plan: http://dwrt.wpengine.com/wp-
- Winter 5K/10K training plan: http://dwrt.wpengine.com/wp-
- Coming soon: Brookyn Half training plan (8 weeks, starts March 26)