Dashing Whippets Training Plan, August 3 – 9, 2015

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

Congratulations to everyone who made us proud at this past weekend’s Club Championships!

For NYC marathoners, we’re wrapping up the first third of our training program, in which you have been building a base of both endurance and strength. For non-marathoners, this week is the start of two new plans — one for individuals targeting fall races between the 5K and the half marathon distance, and another to prepare individuals who want to peak at the Fifth Avenue Mile.  Join us and watch your performances improve!

Dashing Whippets Training Plan for the Week

This is week 6 of NYC Marathon training program, and week 1 of a late summer short race training plan for milers (6 weeks) or 5K-half marathoners (9 weeks).

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 8/03: Easy day

• Fall marathoners should run 50-65 minutes easy, followed by 5 repeats of 100m strides
• Everyone else should run 35-60 minutes easy
• Monday Morning Mileage (Central Park) option: http://www.meetup.com/dashing-whippets/events/223912287/

Tuesday 8/04: Long speedwork day: Warm up 1-1.5 miles. Then…

• Fall marathoners: 6 miles at marathon pace, followed by 1.5-2 miles of easy running to cool down.
• Short distance (5K-half marathon) specialists and Fifth Avenue milers (with a solid base of speedwork): 4 miles at half marathon pace, followed by 1.5-2 miles easy cooldown.
• Runners who are building a base (not much recent speedwork): 3 miles at half marathon pace, followed by 1.5-2 miles easy cooldown.
• Manhattan group workout in Central Park at 7pm: http://www.meetup.com/dashing-whippets/events/223955620/
• Brooklyn group workout in Prospect Park at 7pm: http://www.meetup.com/dashing-whippets/events/223955566/

Wednesday 8/05: Recovery day

• Marathoners should do 40-55 minutes of easy running, followed by 4 repeats of 100m strides, or rest
• Everyone else 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/wpqbdlytlbhb/

Thursday, 8/06: Short speedwork day: 15-minute warmup, including jogging/drills/strides, then…

• Fall marathoners and Short distance (5K-half marathon) specialists (with solid base of speedwork): 6-8 repeats of 1000m at 10K pace with 1:30 jogging recovery after each. Finish with 15 minutes of jogging and stretching to cool down.
• Fifth Avenue milers: 6-8 repeats of 400m at 3K pace with 400m jog recovery after each, followed by a 15-minute cooldown jog.
• Runners who are building a base (not much recent speedwork): 6 repeats of 400m at 10K pace with 400m jog recovery after each, followed by a 15-minute cooldown jog.
• Morning Manhattan group workout in Central Park: http://www.meetup.com/dashing-whippets/events/bnqfdlytlbjb/
• Evening Manhattan group workout in East River Park at 7pm: http://www.meetup.com/dashing-whippets/events/224207551/
• Evening Brooklyn group workout in Prospect Park at 7pm: http://www.meetup.com/dashing-whippets/events/qqwwglytlbjb/

Friday 8/07: Very easy day

• Optionally, advanced marathoners may do 45-50 minutes of easy running followed by 5 repeats of 100m strides
• Everyone else should rest, or do the Monday or Wednesday workout today if you missed it

Saturday and Sunday, 8/08-09: 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: 16 miles at 5% slower than marathon pace — but do the first and last mile a little slower
• Short distance (5K-half marathon) specialists and Fifth Avenue Mile specialists (with a solid base): 1:30-1:45 of running at long run pace
• Runners who are building a base: 1:00-1:15 of running at easy or 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

• Dashing Whippets NYC Marathon training plan (18 weeks): http://files.meetup.com/1454408/DWRT_NYC_Marathon_2015.pdf
• STARTING THIS WEEK: 9 week training program for longer late summer races (5K-half marathon): http://files.meetup.com/1454408/DWRT_Summer2015_ShortRacePlan.pdf
• STARTING THIS WEEK: 6 week training program for the Fifth Avenue Mile: http://files.meetup.com/1454408/2015%20Fifth%20Avenue%20Mile%20Plan.pdf