This weekly message keeps active members informed of the Dashing Whippets training activities for the next seven days.

Good luck to everyone who will be representing the team at this weekend’s Front Runners Pride Run, a fun and competitive club points race.

For those of you who plan to do the NYC Marathon this fall, this is the last week of our pre-training period to build an aerobic base. Next week is the start of training to gradually develop marathon-specific capacity. If you’re doing a different fall marathon, come join us on Tuesdays, Thursdays and weekend long runs — training partners help keep you motivated.

And for the many Whippets who are not racing 26.2 any time soon, next week is the start of a new training cycle to help you get faster for summer and early fall events. Whatever option you choose, you’ll be welcome at our workouts.

Dashing Whippets Training Plan for the Week

This is week 6 of a training plan for summer races and base-building for fall marathon training.

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 6/22: Easy day

• Everyone should run 30-40 minutes easy, or rest
• Monday Morning Mileage (Central Park) option: http://www.meetup.com/dashing-whippets/events/223256154/

Tuesday 6/23: Long speedwork day:

• ALL runners: Warm up 1-1.5 easy miles, then do controlled uphill sprints: 3 sprints of 50 meters, then 1-2 sprints of 100 meters. Walk back. Stay relaxed, coordinated and in control while displaying good running form. Then…
• Runners with a solid base of speedwork: 5 miles as a progression run. 2 miles at marathon pace, then 2 miles at half marathon pace, then the final mile at 15K pace. There is no break between pace changes, but finish the workout with 1-1.5 miles of easy running to cool down.
• Runners who are building a base (not much recent speedwork): 5 miles total: 3 miles at marathon pace, then 2 easy miles, with no other cooldown required.
• Manhattan group workout in Central Park at 7pm: http://www.meetup.com/dashing-whippets/events/222938972/
• Brooklyn group workout in Prospect Park at 7pm: http://www.meetup.com/dashing-whippets/events/ddlxrhytjbfc/

Wednesday 6/24: Recovery day

• Most runners should do 20-35 minutes of easy running or aerobic system cross training
• If you are preparing for a fall marathon, aim for 40+ minutes of easy exercise today
• Morning group run, Central Park: http://www.meetup.com/dashing-whippets/events/wpqbdlytjbgc/

Thursday, 6/25: Short speedwork day: 15-minute warmup, including jogging/drills/strides, then…

• If you are racing on Saturday: 4-6 repeats of 800m easy, 200m fast (around 5K pace). Finish with a short cooldown of 5-10 minutes of jogging.
• If you are not racing on Saturday: 3-4 repeats of 1200m at 10K pace, with a 400m jog recovery between each, and a 10-minute cooldown jog.
• Morning Manhattan workout in Central Park: http://www.meetup.com/dashing-whippets/events/bnqfdlytjbhc/
• Evening Manhattan group workout in East River Park at 7pm: http://www.meetup.com/dashing-whippets/events/223247576/
• Evening Brooklyn group workout in Prospect Park at 7pm: http://www.meetup.com/dashing-whippets/events/223247579/

Friday 6/26: Very easy day

• Everyone should rest

Saturday and Sunday, 6/27-28:

• Pride Runners: Best of luck on Saturday. On Sunday, do 30+ minutes of easy running.
• Everyone else: On one day, do 40-50 minutes of easy running. On the other day, do 1:15 to 1:45 of running at long run pace (45-60 seconds/mile slower than marathon pace). If looking forward to a fall marathon, aim toward the 1:45 end of the range.
• 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 short summer races and a base-building period for fall marathoners (6 weeks): http://files.meetup.com/1454408/DWRT_TrainingPlan_Spring2015_PostBKHalf.pdf
• Starts NEXT WEEK: Dashing Whippets NYC Marathon training plan (18 weeks)