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-
- Monday Evening Easy (East Village) option: http://www.meetup.com/dashing-
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-
- Brooklyn group workout in Prospect Park at 7pm: http://www.meetup.com/dashing-
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-
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-
- Evening Brooklyn group workout in Prospect Park at 7pm: http://www.meetup.com/dashing-
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-
- Dashing Whippets Ted Corbitt 15K training plan (7 weeks): http://files.meetup.com/