We currently do workouts on the East River and meet at the track in East River Park east of the FDR at East 6th Street.

Important Info about East River Park Track: The Whippets have been running here for a year without any problems. But please be aware that there are no overhead lights, so it gets a little dark, and during winter months the bathrooms are closed and the water fountains are off. Bring your own water and see you there!

We will be doing the prescribed Thursday workout in the 10k program as seen here:

http://files.meetup.c...

10k runners should select a program within the 10k program and marathoners should do the Intermediate Stamina program. The track is a great place to do a workout or to run a few easy miles so don't be intimidated (you don't have to do speedwork if you've never done it before).

Can't find us? Call Rich at 781 - three six seven - eight two four four. Call Scott at 646 - four nine six - two three one two.

10K and Winter Marathon Training Plan for 11/18 (from the training program that is linked above)

• Beginning/Returning 10K runner: same as Developing 10K runner
  
• Developing 10K runner: Warmup, then this pyramid at current 10K pace: 400m (1-1.5min recovery), 800m (2-3min), 1600m (4-6min), 800m (2-3min), 400m
  
• Intermediate Stamina 10K runner: Warmup, then this pyramid at current 10K pace: 400m (0:45-1:00 recovery), 800m (1:30-2:00), 1200m (2:30-3:00), 1600m (3:00-4:00), 800m (1:30-2:00), 1200m (2:30-3:00), 400m
  
• Intermediate Fast Twitch runner: same as Intermediate Stamina 10K runner
  
• Tokyo Marathon runner: Warmup, then this pyramid at current half marathon pace: 400m (0:45-1:00 recovery), 800m (1:30-2:00), 1200m (2:30-3:00), 1600m (3:00-4:00), 800m (1:30-2:00), 1200m (2:30-3:00), 400m