Dashing Whippets Training Plan, February 09 – 15, 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 9 of a training plan for Boston marathoners, week 7 of a training plan for NYC Half and New Jersey Marathon competitors, and week 6 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 2/09: 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/220241616/

Tuesday 2/10: Long speedwork day: Warm up 1 easy mile, then…

• Most runners (with a solid base of speedwork): 4-6 miles at half marathon pace. (Marathoners and half marathoners should aim for 5-6 miles; shorter distance specialists should stop at 4-5.) Finish with a jog of 1 to 1.5 miles to cool down.
• Runners who are building a base (not much recent speedwork): 4 miles at marathon pace, followed by 1-1.5-mile cooldown.
• Manhattan group workout in Central Park at 7pm: http://www.meetup.com/dashing-whippets/events/219941856/
• Brooklyn group workout in Prospect Park at 7pm: http://www.meetup.com/dashing-whippets/events/220216728/

Wednesday 2/11: Recovery day

• Spring marathoners and NYC half competitors should do 40-55 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/220290974/

Thursday, 2/12: Short speedwork day: 15-minute warmup, including jogging/drills/strides, then…

• Short distance (5K-15K) and Half Marathon specialists (with a solid base of speedwork): 3-4 x 1600m at 10K pace with 2:00 of jogging between each. Finish with 15 minutes of jogging and stretching to cool down.
• Spring marathoners: 10-14K of Canova Ks, which are 1000m segments alternating between half marathon pace and marathon pace, with no rest between pace changes. Finish with a 15-minute cooldown.
• Runners who are building a base (not much recent speedwork): 3-4 x 800m at 10K pace with 400m recovery after each, and finish with a 15-minute cooldown.
• Morning group workout in Central Park: http://www.meetup.com/dashing-whippets/events/bnqfdlytdbqb/
• Evening Manhattan group workout in East River Park at 7pm: http://www.meetup.com/dashing-whippets/events/220281328/
• Evening Brooklyn group workout in Prospect Park at 7pm: http://www.meetup.com/dashing-whippets/events/qtkbxgytdbqb/

Friday 2/13: Very easy day

• Optionally, advanced marathoners and half marathoners may do 30-55 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, 2/14-15: 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 marathoners: 20 miles at progression pace
• NYC Half competitors: 2:10-2:15 of running at long run pace
• Short distance specialists (with a solid base) and Runners who are building a base: 1:15 – 1:30of running at progression pace
• Paces: Long run pace is 45-60 seconds per mile slower than marathon pace — a little faster than easy pace, but still not challenging. Progression run pace starts at long run pace for the first half — but the second half gradually accelerates to half marathon pace (or marathon pace for marathoners) — 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.meetup.com/dashing-whippets/events/

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