This weekly message keeps active members informed of the Dashing Whippets training activities for the next seven days.
Best of luck to everyone who is representing the Whippets in a marathon in the upcoming two weeks, and felicitations to anyone who has already raced 42K this spring!
Dashing Whippets Training Plan for the Week
This is the final week of a training plan for Boston marathoners, week 16 of a training plan for New Jerseymarathoners, and week 4 of a training plan for the Brooklyn Half. (If you were previously training for another race or otherwise missed week 1-3 of the the Brooklyn Half plan, it’s not too late — join us this week!) Fall marathoners, now is the time to come out for modified workouts that will help you build and maintain a base.
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 4/13: Easy day
- Boston and NJ marathoners should do 30 minutes easy, optionally followed by 4-6 strides of 150m each
- Brooklyn half marathoners should run 40-55 minutes easy, optionally followed by 4 strides of 100m each
- Everyone else should rest or run 30 minutes easy
- Monday Morning Mileage (Central Park) option: http://www.meetup.com/dashing-
Tuesday 4/14: Long speedwork day: Warm up 1-1.5 easy mile, then…
- Boston and NJ marathoners: 60 minutes of running, mostly easy, but do the middle 25-30 minutes at marathon pace. No cooldown required.
- Brooklyn Half competitors (with a solid base of speedwork): 2 repeats of 3 miles at half marathon pace, with a 3-minute jog between them. Finish with a cooldown jog of 1-2 miles.
- Short distance (5K-15K) specialists (with a solid base of speedwork) and Runners who are building a base (not much recent speedwork): 3 miles at half marathon pace, followed by a 1-2-mile cooldown.
- Manhattan group workout in Central Park at 7pm: http://www.meetup.com/dashing-
- Brooklyn group workout in Prospect Park at 7pm: http://www.meetup.com/dashing-
Wednesday 4/15: Recovery day
- Boston and NJ marathoners should rest
- Half marathoners and shorter distance specialists should do 25-40 minutes of easy running or aerobic system cross training
- Morning group run, Central Park: http://www.meetup.com/dashing-
Thursday, 4/16: Short speedwork day: 15-minute warmup, including jogging/drills/strides, then…
- Brooklyn Half competitors and Short distance (5K-15K) specialists (with solid base of speedwork): 4 repeats of 1 Mile at 10K pace, with a 400m recovery jog after each. Finish with 15 minutes of jogging and stretching to cool down.
- Boston and NJ marathoners, and Runners who are building a base (not much recent speedwork): 30 to 40 minutes easy followed by 5x100m strides.
- Morning group workout in Central Park: http://www.meetup.com/dashing-
- Evening Manhattan group workout in East River Park at 7pm: http://www.meetup.com/dashing-
- Evening Brooklyn group workout in Prospect Park at 7pm: http://www.meetup.com/dashing-
Friday 4/17: Very easy day
- Optionally, advanced Boston marathoners and Brooklyn half marathoners may do 25-30 minutes of easy running, followed by 4 x 100m strides
- Everyone else should rest, or do the Monday or Wednesday workout today if you missed it
Saturday and Sunday, 4/18-19:
- Boston marathoners: Rest on Saturday. On Sunday, rest or do a 10 minute easy shakeout jog.
- Everyone else: On one day, do 40-55 minutes of easy running plus 4 x 100m strides. On the other day, do a long run…
- NJ marathoners: 10 miles of total running. Do the first 8 at easy or long run pace, and the last 2 at marathon pace.
- Brooklyn Half competitors: 2:10-2:15 at long run pace
- Short distance (5K-15K) specialists and Runners who are building a base: 1:00-1:20 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.meetup.com/dashing-
- Training plan for Brooklyn Half (7-8 weeks): http://files.meetup.com/
- Training plan for the Boston Marathon (18 weeks): http://files.meetup.com/
- Training plan for New Jersey Marathon (17 weeks): http://files.meetup.com/