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

Huge kudos to everyone who raced at the Bronx Ten Miler for their very strong showing!

NYC Marathoners can now see the light at the end of the tunnel. We have a few more weeks of good hard training at or around marathon pace, to build your running economy at that speed. But the taper will be here before you know it.

For those who are targeting races between the 5K and half marathon distances, this is the last week of a Dashing Whippets training plan for non-marathoners, culminating in this weekend’s Grete’s Gallop Half Marathon. We wish you good luck and great conditions for the race.

Looking ahead, we’ll have a brief easier period for non-marathoners after this week, but then we will kick off a training plan for the Ted Corbitt 15K in mid-December. Whether your goal race is 5K, 26 miles, or something in between, there will be lots of opportunities to train with like-minded runners. Come out and join us!

Dashing Whippets Training Plan for the Week

This is week 14 of an NYC Marathon training program, and the final week of a late summer short race training plan 5K-half marathoners.

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 9/28: Easy day

• If you raced the Bronx Ten-Miler at full effort, rest today or limit yourself to 30 minutes of easy running. Otherwise…
• Fall marathoners should run 40-55 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/225024191/
• Monday evening Downtown Easy option: http://www.meetup.com/dashing-whippets/events/225023753/

Tuesday 9/29: Long speedwork day: Warm up 1.5-2 miles. Then…

• Fall marathoners: 70-75 minutes at marathon pace, followed by 2 easy miles to cool down.
• Short distance (5K-half marathon) specialists (with a solid base of speedwork), and Runners who are building a base: 3-4 miles at half marathon pace, followed by 1-2 easy miles to cool down.
• Manhattan group workout in Central Park at 7pm: http://www.meetup.com/dashing-whippets/events/fffpklytmbmc/
• Brooklyn group workout in Prospect Park at 7pm: http://www.meetup.com/dashing-whippets/events/224515013/

Wednesday 9/30: Recovery day

• Marathoners should do 50-65 minutes of easy running, followed by 4 repeats of 100m strides, or rest
• Everyone else should rest today, or do at most 30 minutes easy
• Morning group run, Central Park: http://www.meetup.com/dashing-whippets/events/225254367/

Thursday, 10/01: Short speedwork day: 20-minute warmup, including jogging/drills/strides, then…

• Runners who are building a base (not much recent speedwork) and Runners who plan to race Grete’s Gallop at full effort: 40 min of mostly easy jogging, but surge to half marathon pace for 400m every 10 minutes. No cooldown is required, but add two 100m strides at the end.
• If you’re not racing this weekend and have a solid base of speedwork: 3-5 repeats of 1600m at 15K pace, with 1:30 of easy jogging between them. Finish with 15 minutes of easy jogging to cool down.
• Morning Manhattan group workout in Central Park: http://www.meetup.com/dashing-whippets/events/rlqgklytnbcb/
• Evening Manhattan group workout in East River Park at 7pm: http://www.meetup.com/dashing-whippets/events/njqchlytnbcb/
• Evening Brooklyn group workout in Prospect Park at 7pm: http://www.meetup.com/dashing-whippets/events/224515017/

Friday 10/02: 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

Saturday and Sunday, 10/03-04:

• If you are racing Grete’s Gallop, rest or do a few easy miles on Saturday, and have a great race on Sunday!
• If you are not racing Grete’s Gallop: One one day, do 40-60 minutes easy. On the other day, do a long run…
  • Fall marathoners: 11-13 miles at marathon pace (but start and end a little slower)
  • Everyone else: 60-90 minutes of running at 45-60 seconds/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