Dashing Whippets Training Plan, August 17 – 23, 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 8 of NYC Marathon training program, and week 3 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 8/17: 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/qtnrgkytlbwb/

Tuesday 8/18: Long speedwork day:  Warm up 1-1.5 miles. Then…

• Fall marathoners: 50-60 minutes of steady running at marathon pace, preferrably on a course with some hills.  Add 1.5-2 miles of easy jogging to cool down.
• Short distance (5K-half marathon) specialists (with a solid base of speedwork) and Fifth Avenue milers: 35-45 minutes at marathon pace, followed by a 1.5-2-mile cooldown.
• Runners who are building a base (not much recent speedwork): 30-35 minutes at marathon pace, followed by a 1-1.5-mile cooldown.
• Manhattan group workout in Central Park at 7pm: http://www.meetup.com/dashing-whippets/events/224276868/
• Brooklyn group workout in Prospect Park at 7pm: http://www.meetup.com/dashing-whippets/events/224230019/

Wednesday 8/19: Recovery day

• Marathoners should do 50-65 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/wpqbdlytlbzb/

Thursday, 8/20: 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: 8-10K worth of Canova Ks, which is a continuous run, alternating pace every 1000m between half marathon pace and marathon pace, with no rest between pace changes. Finish with 15 minutes of jogging to cool down.
• Fifth Avenue milers:  8-12 repeats of 300m at the 3K pace that corresponds to your goal mile pace, with just 100m of jogging recovery. Finish with a 15-minute cooldown.
• Runners who are building a base (not much recent speedwork): Do 6K of Canova Ks, described above. Add 15 minutes of cooldown jogging.
• Morning Manhattan group workout in Central Park: http://www.meetup.com/dashing-whippets/events/bnqfdlytlbbc/
• Evening Manhattan group workout in East River Park at 7pm: http://www.meetup.com/dashing-whippets/events/224076228/
• Evening Brooklyn group workout in Prospect Park at 7pm: http://www.meetup.com/dashing-whippets/events/224230025/

Friday 8/21: 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, 8/22-23: 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: 2:40 of running at long run pace
• Short distance (5K-half marathon) specialists and Fifth Avenue Mile specialists (with a solid base): 1:40-1:50 of running at long run pace
• 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

• 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