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 4 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 11/16: Easy day

• Recent marathoners should rest or limit yourself to at most 20-30 minutes of easy running
• Everyone else should run 30-45 minutes easy, or optionally rest
• Monday Morning Mileage (Central Park) option: http://www.meetup.com/dashing-whippets/events/226340071/
• Monday Evening Easy (East Village) option: http://www.meetup.com/dashing-whippets/events/225880538/

Tuesday 11/17: Long speedwork day: Warm up 1-1.5 miles. Then…

• Short distance (5K-15K) specialists (with a solid base): 5-6 mile Lactate Alternation Run: this is a continuous run alternating speeds every half mile between half marathon pace and 20 seconds/mile slower than half marathon pace, with no rest between pace changes. Finish with 1 easy mile to cool down.
• Runners who are building a base (not much recent speedwork): Do the Lactate Alternation Run outlined above, but stop at 3-4 miles. Add 1 easy mile to cool down.
• NYC marathoners: After warming up, do 2 miles easy, then 2 miles at marathon pace, and finish with 1 easy mile.
• Manhattan group workout in Central Park at 7pm: http://www.meetup.com/dashing-whippets/events/226611139/
• Brooklyn group workout in Prospect Park at 7pm: http://www.meetup.com/dashing-whippets/events/226627622/

Wednesday 11/18: 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 (less than 25 minutes)
• Morning group run, Central Park: http://www.meetup.com/dashing-whippets/events/226393252/

Thursday, 11/19: Short speedwork day: 20-minute warmup, including jogging/drills/strides, then…

• Short distance (5K-15K) specialists (with solid base of speedwork): 4-6 repeats of 800(10K)400(5K) supersets, which is 800m at 10K pace immediately followed by 400m at 5K pace, with no rest between pace changes. Recover by jogging 400m between each superset, and finish with 15 minutes of easy jogging and stretching.
• NYC marathoners and Runners who are building a base (not much recent speedwork): 4 repeats of 1200m at half marathon pace, with a 400m recovery jog after each, and finish with a 15-minute cooldown.
• Evening Manhattan group workout in East River Park at 7pm: http://www.meetup.com/dashing-whippets/events/226553400/
• Evening Brooklyn group workout in Prospect Park at 7pm: http://www.meetup.com/dashing-whippets/events/226762656/

Friday 11/20: Very easy day

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

Saturday and Sunday, 11/21-11/22: 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…

• Good luck, Philadelphia marathoners!
• Short distance (5K-15K) specialists (with a solid base): 1:30 to 1:50 of running at long run pace
• Runners who are building a base as well as NYC marathoners: 1:00 to 1:15 of running at easy or 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 Ted Corbitt 15K training plan (7 weeks): http://files.meetup.com/1454408/DWRT_TrainingPlan_LateFall2015_15K.pdf