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

Kudos to everyone who represented the team so well at the Fifth Avenue Mile on Sunday morning, and thanks to everyone to came out to support! For those whose fall focus was the mile, the week ahead is an easy one.

For everyone training for something longer this fall, you can benefit from one of this upcoming weekend’s events — either the Dashing Whippets Metric Marathon (16.3M) on Saturday September 19 or the NYRR Marathon Tune-up (18M) on Sunday September 20.

Whether you pick the Saturday or the Sunday event, we recommend that fall marathoners do most or all of it at marathon pace, though it’s OK to start a little slower or get extra miles by doing a long easy warm-up. Non-marathoners should also aim to run at marathon pace rather than something faster, and you will still make great aerobic gains even if you only complete 50-75% of the event distance.

Saturday’s Dashing Whippets Metric Marathon is free and open to all, including non-Whippet friends and members of other clubs. We just ask that you RSVP in advance by completing this Google form:
https://docs.google.com/forms/d/1b-EpHgWIN65sUPSSHK0je9SQAhnYkCGwWQYF1fUoAIk/viewform
(Also note that just like official races, we push off promptly at the scheduled start time, 9:00 in this case. And if you want to drop baggage with us, you need to get there at least 20 minutes ahead of time.)

Sunday’s Marathon Tune-up is sold out — if you registered, have a great run! If you didn’t register, please respect NYRR’s policies — do not jump in without a bib, and do not run under someone else’s bib.

Dashing Whippets Training Plan for the Week

This is week 12 of an NYC Marathon training program, and week 7 of a late summer short race training plan 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 9/14: Easy day

• Fall marathoners should run 55-70 minutes easy, followed by 5 repeats of 100m strides
• Fifth Avenue Mile specialists should rest
• Everyone else should run 35-60 minutes easy
• Monday Morning Mileage (Central Park) option: http://www.meetup.com/dashing-whippets/events/225201174/

Tuesday 9/15: Long speedwork day: Warm up 1.5-2 miles. Then…

• Fall marathoners and Short distance (5K-half marathon) specialists: 60-75 minutes at marathon pace (marathoners should aim for the 70-75 minute time frame), followed by 2 easy miles to cool down.
• Fifth Avenue Mile specialists (for whom the mile was their fall goal race) and Runners who are building a base (not much recent speedwork): 30-40 minutes at marathon pace, followed by 10 minutes of easy running.
• Manhattan group workout in Central Park at 7pm: http://www.meetup.com/dashing-whippets/events/224998552/
• Brooklyn group workout in Prospect Park at 7pm: http://www.meetup.com/dashing-whippets/events/224515001/

Wednesday 9/16: 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/224920791/

Thursday, 9/17: Short speedwork day: 20-minute warmup, including jogging/drills/strides, then…

• Fall marathoners and Short distance (5K-half marathon) specialists (with solid base of speedwork): 5-6 repeats of 1600m at 15K pace, with 1:30 of easy running between each to recover. Finish with 15 minutes of jogging to cool down.
• Fifth Avenue Mile specialists, and runners who are building a base (not much recent speedwork): 4-6 repeats of 800m at 15K pace, with 400m jog recovery between each. Finish with a 15-minute cooldown.
• Morning Manhattan group workout in Central Park: http://www.meetup.com/dashing-whippets/events/225281045/
• Evening Manhattan group workout in East River Park at 7pm: http://www.meetup.com/dashing-whippets/events/224929482/
• Evening Brooklyn group workout in Prospect Park at 7pm: http://www.meetup.com/dashing-whippets/events/224515003/

Friday 9/18: Very easy day

• Optionally, advanced marathoners may do 50-55 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, 9/19-20: 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: Do either the Dashing Whippets Metric Marathon (16.2 miles) on Saturday or the NYRR Marathon Tune-up (18 miles) on Sunday. Maintain marathon pace for as much as possible, and if you want extra mileage, do a very long easy warmup before the event.
• Short distance (5K-half marathon) specialists (with a solid base): 11-13 miles at estimated marathon pace, plus 1-2 miles of easy running.
• Runners who are building a base: 1:15–1:30 of running at easy or long run pace (45-60 seconds per mile slower than marathon pace).
• 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