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

For those of you who are representing the team by competing in the Dashing Whippets Road Race 5K in Astoria this Saturday, best of luck! If you haven’t already registered online, you should do that right away, as race-day signups may not be available. Here is the link:
http://www.dashingwhippets.org/roadrace/

And if you’re planning to help us out by volunteering, THANK you. Make sure you have RSVPed at this Dashing Whippets calendar entry so that you can get your assignment later this week:
http://www.meetup.com/dashing-whippets/events/221127680/

And whether you’re racing, volunteering or just cheering, we look forward to a great day this Saturday!

Dashing Whippets Training Plan for the Week

This is week 7 of NYC Marathon training program, and week 2 of a late summer short race training plan for Fifth Avenue 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 8/10: 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/224342379/

Tuesday 8/11: Long speedwork day: Warm up 1-1.5 miles. Then…

• Fall marathoners: 5 miles at half marathon pace, followed by 2 miles of easy running to cool down.
• Short distance (5K-half marathon) specialists (with a solid base of speedwork), Fifth Avenue milers and Runners who are building a base (not much recent speedwork): 4-8 repeats of 400m uphill at 5K pace. Well-trained runners should aim for 7-8; if you are new to speedwork, stop at 4-5.
• Manhattan group workout in Central Park at 7pm: http://www.meetup.com/dashing-whippets/events/224258951/
• Brooklyn group workout in Prospect Park at 7pm: http://www.meetup.com/dashing-whippets/events/224230000/

Wednesday 8/12: 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/224425333/

Thursday, 8/13: Short speedwork day: 15-minute warmup, including jogging/drills/strides, then…

• Short distance (5K-half marathon) specialists (with solid base of speedwork) and Fall Marathoners: 6-8 miles of running. Start and end easy, but do the middle 4 miles at marathon pace. Finish with 5 strides (short accelerations) of 100m, but no other cooldown is required.
• Fifth Avenue milers and Runners who are building a base (not much recent speedwork): 45 minutes of easy running, followed by 5 strides (short accelerations) of 100m.
• Morning Manhattan group workout in Central Park: http://www.meetup.com/dashing-whippets/events/224470546/
• Evening Manhattan group workout in East River Park at 7pm: http://www.meetup.com/dashing-whippets/events/224155230/
• Evening Brooklyn group workout in Prospect Park at 7pm: http://www.meetup.com/dashing-whippets/events/224155361/

Friday 8/14: 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, 8/15-16:

• If you are racing on Saturday, best of luck and have fun! On Sunday, do 1:00 to 1:30 of easy running.
• If you aren’t racing: 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…
  • Fall Marathoners: 2:25 of running at long run pace
  • Everyone else: 1:15-1:45 of running at long run pace
  • Long run pace is 45-60 seconds per mile slower than marathon pace.

Training Calendars

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