Dashing Whippets Training Plan, July 20 – July 26, 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 4 of NYC Marathon training program and summer short race training plan.

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 7/20: Easy day

Tuesday 7/21: Long speedwork day:

  • ALL runners: Warm up 1-1.5 easy miles, then do controlled uphill sprints: 2 sprints of 75 meters, then 2 sprints of 100 meters. Walk back. Stay relaxed, coordinated and in control while displaying good running form. Then…
  • Fall marathoners: 45-50 minutes at marathon pace, followed by 2 miles of easy running to cool down.
  • Short distance (5K-15K) specialists (with a solid base of speedwork): 4-6 mile Lactate Alternation Run. A Lactate Alternation Run is a continuous run alternating every half mile between half marathon pace and 20-30 seconds/mile slower than half marathon pace, with no rest between pace changes. Finish with 1.5 to 2 miles of easy jogging to cool down.
  • Runners who are building a base (not much recent speedwork): 3 mile Lactate Alternation Run, as described above, and add a 1.5-2 mile cooldown jog.
  • Manhattan group workout in Central Park at 7pm: http://www.meetup.com/dashing-whippets/events/223642767/
  • Brooklyn group workout in Prospect Park at 7pm: http://www.meetup.com/dashing-whippets/events/223642714/

Wednesday 7/22: Recovery day

Thursday, 7/23: Short speedwork day: 15-minute warmup, including jogging/drills/strides, then…

Friday 7/24: Very easy day

  • Optionally, advanced marathoners may do 45-50 minutes of easy running followed by 4 repeats of 100m strides
  • Everyone else should rest, or do the Monday or Wednesday workout today if you missed it

Saturday and Sunday, 7/25-26: On one day, do 40-55 minutes of easy running followed by 4 repeats of 100m strides. On the other day, do a long run…

  • NYC Marathoners: 2:10 of running at long run pace
  • Short distance (5K-15K) specialists (with a solid base), and runners who are building a base: 1:15-1:30 of running 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

 

More about Matt

Matt is one of the co-founders of the Dashing Whippets with Rich.

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