This weekly message keeps active members informed of the Dashing Whippets training activities for the next seven days.
Note: Our Manhattan Thursday night workout is back at the East River Park track this week, as usual.
Dashing Whippets Training Plan for the Week
This is week 3 of a training program for a mid-December 15K, and a month-long recovery period for recent fall 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 11/09: Easy day
- Recent marathoners should rest
- Everyone else should run 30-45 minutes easy, or optionally rest
- Monday Morning Mileage (Central Park) option: http://www.meetup.com/dashing-
- Monday Evening Easy (East Village) option: http://www.meetup.com/dashing-
Tuesday 11/10: Long speedwork day: Warm up 1-1.5 miles. Then…
- Short distance (5K-15K) specialists (with a solid base) and Runners who are building a base(not much recent speedwork): 3-5 repeats of 800m uphill at 10K-15K pace. Jog back to recover after each. Well-trained runners should aim for 5; runners who are new to speedwork should stop at 3. Finish with a 1-1.5-mile cooldown jog.
- NYC marathoners: Optionally rest — or do 30-45 minutes of easy running — no cooldown required.
- Manhattan group workout in Central Park at 7pm: http://www.meetup.com/dashing-
- Brooklyn group workout in Prospect Park at 7pm: http://www.meetup.com/dashing-
Wednesday 11/11: Recovery day
- Most runners should do 25-40 minutes of easy running or aerobic system cross training
- Recent marathoners should rest or do a short easy run (at most 25 minutes)
- Morning group run, Central Park: http://www.meetup.com/dashing-
Thursday, 11/12: Short speedwork day: 20-minute warmup, including jogging/drills/strides, then…
- Short distance (5K-15K) specialists (with solid base of speedwork) and Runners who are building a base (not much recent speedwork): 6-12 repeats of 400m at 5-10 seconds faster than 5K pace, with a 200m jog recovery. Well-trained runners should aim for 10-12 of these; runners who are new to speedwork should aim for 6-8. Finish with 15 minutes of easy jogging to cool down.
- NYC marathoners: Optionally rest — or do 40-55 minutes of running at easy pace.
- Evening Manhattan group workout in East River Park at 7pm: http://www.meetup.com/dashing-
- Evening Brooklyn group workout in Prospect Park at 7pm: http://www.meetup.com/dashing-
Friday 11/13: Very easy day
- Everyone should rest, or do the Monday or Wednesday workout today if you missed it
Saturday and Sunday, 11/14-11/15: On one day, do 40-60 minutes of easy running followed by 4 repeats of 100m strides. On the other day, do a long run…
- Short distance (5K-15K) specialists (with a solid base): Compete in Sunday’s NYRR Cross Country race, do 1:20-1:40 of running at long run pace.
- Runners who are building a base: 1:00-1:15 of running at easy or long run pace.
- NYC marathoners: Take rest day this weekend, and go very short and easy (at most 60 minutes) on the other day.
- 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-
- Dashing Whippets Ted Corbitt 15K training plan (7 weeks): http://files.meetup.com/