Dashing Whippets Training Plan, January 19 – 25, 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 6 of a training plan for Boston marathoners, week 4 of a training plan for NYC Half andNew Jersey Marathon competitors, and week 3 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 1/19: Easy day

• Spring marathoners and NYC Half competitors should run 40-65 minutes easy (closer to 40-50 if training for the half, closer to 55-65 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/219802994/

Tuesday 1/20: Long speedwork day: Warm up 1 easy mile, then…

• Spring marathoners: 4 miles at half marathon pace. Then jog 2 minutes to recover. Then do 3 x 800m at 5K pace, with 1 minute of jogging to recover between them. Finish with an extra-long cooldown of 2+ miles.
• Half marathoners and short distance (5K-15K) specialists (with a solid base of speedwork): 3 miles at half marathon pace, 2 minute recovery jog. Then do 2 x 800m at 5K pace, with 1 minute jogging recovery. Finish with a cooldown of 1-2 miles.
• Runners who are building a base (not much recent speedwork): Do 3-4 miles at marathon pace, followed by a 1-2 mile cooldown.
• Manhattan group workout in Central Park at 7pm: http://www.meetup.com/dashing-whippets/events/219733722/
• Brooklyn group workout in Prospect Park at 7pm: http://www.meetup.com/dashing-whippets/events/219462215/

Wednesday 1/21: Recovery day

• Spring marathoners and NYC half competitors should do 30-50 minutes of easy running followed by 4 x 100m strides, or rest
• Other runners 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/219851125/

Thursday, 1/22: Short speedwork day: 15-minute warmup, including jogging/drills/strides, then…

• Spring marathoners and runners who intend to RACE the Manhattan Half this weekend: Do 50-70 minutes of easy running; no cooldown is required.
• Everyone else (non-marathoners who won’t be racing this weekend’s half): 3-6 x 1200m at 10K pace, with 1:30 of jogging after each to partially recover. After your last one, 5K specialists should jog an extra 400m, then add 2-4 repeats of 200m at one-mile race pace, with 200m of jogging between them. Finish with a 15-minute cooldown.
• Morning group workout in Central Park: http://www.meetup.com/dashing-whippets/events/219873955/
• Evening Manhattan group workout in East River Park at 7pm: http://www.meetup.com/dashing-whippets/events/219413037/
• Evening Brooklyn group workout in Prospect Park at 7pm: http://www.meetup.com/dashing-whippets/events/219829777/

Friday 1/23: 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, 1/24-25:

• If you plan to RACE the Manhattan half: Rest or do a short easy run on Saturday, and make sure to do jog at least 15 minutes after your race on Sunday.
• Boston and NJ marathoners who aren’t racing a half: On one day, rest or do a short easy run. On the other day, do a 2-mile warmup, then 13 miles at a controlled marathon pace, then a 2-mile cooldown.
• NYC Half competitors who aren’t racing a half: On one day, do 30-45 minutes of easy running. On the other day, do a brief warmup, then 13 miles at a controlled marathon pace, then a brief cooldown.
• Everyone else (short distance specialists with a solid base, as well as runners building a base): Do 60-80 minutes of running at progression pace.
• Progression run pace starts at a minute slower than marathon pace for the first half — but the second half gradually accelerates to half marathon pace — and do the last 10 minutes at an easy pace.
• 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

• Training plan for the Boston Marathon (18 weeks): http://files.meetup.com/1454408/DWRT%202015%20Boston%20Marathon%20Plan.pdf
• Training plan for New Jersey Marathon (17 weeks): http://files.meetup.com/1454408/DWRT%202015%20NJ%20Marathon%20Plan.pdf
• Training plan for NYC Half (11 weeks): http://files.meetup.com/1454408/NYC%20Half%20Training%20Plan.pdf
• Training plan for March Washington Heights 5K race (8 weeks): http://files.meetup.com/1454408/DWRT_TrainingPlan_Winter2015_5K10K.pdf