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

For those of you who have been working toward a fall marathon like NYC, most are either in the home stretch, or you’ve already gotten 26.2 under your belt. If you’ve made it this far and stayed healthy and strong, congratulations! It’s a good moment to remind yourself that 90% of competitive running is half mental, so you should be sure to supplement your physical training with positive psychological stimuli before, during and after the big event.

Above all else, it’s the people close to you who matter most — so when given a choice, surround yourself with positive individuals for a little while. Stress is unavoidable sometimes, but you can be wise about the family and friends you lean on to help get through it.

And for the many Whippets who aren’t running a marathon this fall, here’s two reminders: First, we have a new training plan for the mid-December NYRR Ted Corbitt 15K. It kicks off in seven days — look for details in next week’s training email. And secondly, Whippets who are running 26.2 on November 1 need your support — please join us at our NYC Marathon cheering section in the Bronx.  RSVP Here

Dashing Whippets Training Plan for the Week

This is week 17 of an NYC Marathon training program, and a month-long stay-in-shape period for non-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 10/19: Easy day

• NYC marathoners should run 30-35 minutes easy, followed by 5 repeats of 100m strides
• Recent marathoners (past three weeks) should take the day off, or limit yourself to 20-30 minutes easy
• Everyone else should run 30-45 minutes easy
• Monday Morning Mileage (Central Park) option: http://www.meetup.com/dashing-whippets/events/225696910/
• Monday Evening Easy (East Village) option: http://www.meetup.com/dashing-whippets/events/225867198/

Tuesday 10/20: Long speedwork day: Warm up 1.5-2 miles. Then…

• NYC marathoners: 60 minutes of running. Start and end easy, but do the middle 4 miles at marathon pace.
• Recent marathoners (like Chicago) or Near-future marathoners (like Marine Corps): Follow your training plan, or take the night off, or go very easy — at most 30 minutes.
• Everyone else (short distance specialists and runners who are building a base): 2 repeats of 2 miles at half marathon pace, with a 5-minute jog between them. Finish with a 1-1.5-mile cooldown jog.
• Manhattan group workout in Central Park at 7pm: http://www.meetup.com/dashing-whippets/events/qqswklytnbkc/
• Brooklyn group workout in Prospect Park at 7pm: http://www.meetup.com/dashing-whippets/events/ddlxrhytnbkc/

Wednesday 10/21: Recovery day

• Marathoners should do 30 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/226077937/

Thursday, 10/22: Short speedwork day: 20-minute warmup, including jogging/drills/strides, then…

• Short distance (5K-half marathon) specialists (with solid base of speedwork): 4 x 1200m at 15K pace with a 400m jog after each. Finish with 15 minutes of jogging and stretching to cool down.
• NYC marathoners and Runners who are building a base (not much recent speedwork): 30-40 minutes of easy jogging, followed by 5 x 100m strides.
• Recent marathoners (like Chicago) or Near-future marathoners (like Marine Corps): Take the night off, or do the workout recommended for NYC Marathoners.
• Morning Manhattan group workout in Central Park: http://www.meetup.com/dashing-whippets/events/rlqgklytnbdc/
• Evening Manhattan group workout in East River Park at 7pm: http://www.meetup.com/dashing-whippets/events/222267012/
• Evening Brooklyn group workout in Prospect Park at 7pm: http://www.meetup.com/dashing-whippets/events/225789240/

Friday 10/23: Very easy day

• Everyone should rest, or do the Monday or Wednesday workout today if you missed it

Saturday and Sunday, 10/24-25: On one day, do 30-40 minutes of easy running followed by 4 repeats of 100m strides. On the other day, do a long run…

• NYC marathoners: 10 miles of total running. Go easy for the first 8, but do the last 2 at marathon pace.
• Everyone else (short distance specialists, recent marathoners and runners who are building a base): 6-10 miles at an easy pace or 45-60 seconds/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
• Starting NEXT WEEK: Dashing Whippets Ted Corbitt 15K training plan, from late October to December 12