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

We are entering the final two weeks of a seven-week training plan for the Ted Corbitt 15K.  And for those of you who are looking forward to spring races like the NYC Half, or a spring marathon, or a 5K/10K, new training plans for all of those distances start later in December. Look for more details coming soon!

Dashing Whippets Training Plan for the Week

This is week 6 of a training program for a mid-December 15K.

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 11/30: Easy day

• Everyone should run 30-45 minutes easy, or optionally rest
• Monday Morning Mileage (Central Park) option: http://www.meetup.com/dashing-whippets/events/226949472/
• Monday Evening Easy (East Village) option: http://www.meetup.com/dashing-whippets/events/226313850/

Tuesday 12/01: Long speedwork day: Warm up 1-1.5 miles. Then…

• Runners with a solid base (have done speedwork regularly): 5-6 mile run. Do the first and last mile at 15K pace, but do the middle miles at half marathon pace, with no rest between pace changes. Finish with 1-1.5 miles of easy jogging to cool down.
• Runners who are building a base (not much recent speedwork): 4 miles at just slower than marathon pace, followed by 1 easy mile to cool down.
• Manhattan group workout in Central Park at 7pm: http://www.meetup.com/dashing-whippets/events/226800027/
• Brooklyn group workout in Prospect Park at 7pm: http://www.meetup.com/dashing-whippets/events/226800034/

Wednesday 12/02: Recovery day

• Everyone 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/226959409/

Thursday, 12/03: Short speedwork day: 20-minute warmup, including jogging/drills/strides, then…

• Short distance (5K-15K) specialists (with solid base of speedwork): 5-7 repeats of 1600m at 15K pace, with a 1:30 jog recovery after each, and finish with 15 minutes of jogging to cool down.
• 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. Finish with a 15-minute cooldown.
• Evening Manhattan group workout in East River Park at 7pm: http://www.meetup.com/dashing-whippets/events/226764765/
• Evening Brooklyn group workout in Prospect Park at 7pm: http://www.meetup.com/dashing-whippets/events/qqwwglytqbfb/

Friday 12/04: Very easy day

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

Saturday and Sunday, 12/05-06: 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): 1:30-1:45 of running at progression pace
• Runners who are building a base: 1:00-1:15 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. Progression run pace starts at long run pace for the first half — but the second half gradually accelerates to half marathon pace (or marathon pace for marathoners) — and do the last 10 minutes at an easy 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 Ted Corbitt 15K training plan (7 weeks): http://files.meetup.com/1454408/DWRT_TrainingPlan_LateFall2015_15K.pdf