Dashing Whippets Training Plan, January 12 – 18, 2015

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 5 of a training plan for Boston marathoners, week 3 of a training plan for NYC Halfand New Jersey Marathon competitors, and week 2 of a training plan for 5K/10K racers.

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 1/12: Easy day

  • Spring marathoners and NYC Half competitors should run 30-65 minutes easy (closer to 30-40 if training for the half, closer to 50-65 if training for the full), optionally followed by 4-6 strides of 150m each.
  • Everyone else should rest or run 30 minutes easy
  • Monday Morning Mileage (Central Park) option: http://www.meetup.com/dashing-whippets/events/219392244/

Tuesday 1/13: Long speedwork day: Warm up 1 easy mile, then…

  • Spring marathoners (especially Boston and NJ competitors): 5 miles at marathon pace. Add 1-1.5 miles of easy running to cool down.
  • NYC Half competitorsShort distance (5K-15K) specialists, and Runners who are building a base (not much recent speedwork): 2-3 repeats of 2 miles at half marathon pace, with a five minute jog after each. Finish with a 1-mile cooldown jog.
  • Manhattan group workout in Central Park at 7pmhttp://www.meetup.com/dashing-whippets/events/219596966/
  • Brooklyn group workout in Prospect Park at 7pmhttp://www.meetup.com/dashing-whippets/events/219581790/

Wednesday 1/14: Recovery day

  • Spring marathoners should elongate this midweek run to 70-80 minutes
  • Everyone else (including NYC half competitors) should do 20-30 minutes of easy running or aerobic system cross training
  • Morning group run, Central Park: http://www.meetup.com/dashing-whippets/events/219459049/

Thursday, 1/15: Short speedwork day: 15-minute warmup, including jogging/drills/strides, then…

  • Short distance (5K-15K) specialists (with a solid base of speedwork): 8-12 x 400m at 5K pace, with 200m recovery jog after each. Then jog an extra 400m, then add two repeats of 200m at one-mile race pace (walk-jog 200m to recover). Add 15 minutes of jogging and stretching to cool down.
  • NYC Half competitors and Spring marathoners: 4-6 repeats of 1 mile at 15K pace with 75 second recovery after each. Finish with a 15-minute cooldown.
  • Runners who are building a base (not much recent speedwork): 4-8 x 400m at 10K pace, with 200m of jogging after each. Finish with a 15-minute cooldown.
  • Morning group workout in Central Park: http://www.meetup.com/dashing-whippets/events/219671453/
  • Evening Manhattan group workout in East River Park at 7pmhttp://www.meetup.com/dashing-whippets/events/219413043/
  • Evening Brooklyn group workout in Prospect Park at 7pmhttp://www.meetup.com/dashing-whippets/events/219272007/

Friday 1/16: Very easy day

  • Optionally, advanced marathoners and half marathoners may do 30-50 minutes of easy running, followed by 6 x 150m strides
  • Everyone else should rest, or do the Monday or Wednesday workout today if you missed it

Saturday and Sunday, 1/17-18: On one day, do 40-60 minutes of easy running plus 4 x 100m strides. On the other day, do a long run…

  • Boston and NJ marathoners2:10 of running at long run pace
  • NYC Half competitors1:50-2:00 of running at long run pace
  • Short distance specialists and Runners who are building a base1:15-1:30 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.
  • There are weekly team long runs around the city. To see all options for weekend training runs with the Whippets, please view the calendar: http://www.dashingwhippets.org/events/calendar/

Training Calendars

More about Matt

Matt is one of the co-founders of the Dashing Whippets with Rich.

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