Dashing Whippets Training Plan, April 13 – 19, 2015

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-whippets/events/qtnrgkytgbrb/

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-whippets/events/221085811/
• Brooklyn group workout in Prospect Park at 7pm: http://www.meetup.com/dashing-whippets/events/221403745/

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-whippets/events/wpqbdlytgbtb/

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-whippets/events/221728461/
• Evening Manhattan group workout in East River Park at 7pm: http://www.meetup.com/dashing-whippets/events/221600633/
• Evening Brooklyn group workout in Prospect Park at 7pm: http://www.meetup.com/dashing-whippets/events/221405095/

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-whippets/events/

Training Calendars

• Training plan for Brooklyn Half (7-8 weeks): http://files.meetup.com/1454408/Brooklyn_Half_Training_2015.pdf
• 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