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

Congratulations to everyone who raced so hard and so well at major club events this past weekend, especially our women’s open, cross-country and masters teams, who have done us very proud this year!

We’re now entering a short period of less intensive training. Starting in a few weeks, we’re kicking off new training plans for the Boston Marathon, New Jersey Marathon, NYC Half Marathon and Washington Heights 5K. Whether you’re building a base or maintaining your fitness, it’s a perfect time to join us.

Dashing Whippets Training Plan for the Week

This is a short get-in-shape/stay-in-shape period for runners. Our next training plans begin in late December/early January.

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 12/14: 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/227278495/
• Monday Evening Easy (East Village) option: http://www.meetup.com/dashing-whippets/events/227259466/

Tuesday 12/15: Long speedwork day: Warm up 1-1.5 miles. Then…

• All runners (including both runners with a solid base of speedwork and those who are building a base): Do 30-40 minutes at estimated marathon pace, followed by a 2-minute easy jog. Then add 4 repeats of 200m uphill at your estimated 5K pace — jog back down to recover. Finish with 1 easy mile to cool down.
• Manhattan group workout in Central Park at 7pm: http://www.meetup.com/dashing-whippets/events/227172641/
• Brooklyn group workout in Prospect Park at 7pm: http://www.meetup.com/dashing-whippets/events/227296608/

Wednesday 12/16: Recovery day

• Everyone should do 20-30 minutes of easy running or aerobic system cross training
• Morning group run, Central Park: http://www.meetup.com/dashing-whippets/events/227032867/

Thursday, 12/17: Short speedwork day: 15-minute warmup, including jogging/drills/strides, then…

• Runners with a solid base (have done speedwork regularly): 3-5 repeats of 1600m at 15K pace, with 2:00 jog recovery after each. Finish with 10-15 minutes of easy jogging to cool down.
• Alternative for indoor track specialists (have done speedwork regularly): After warming up, add another 10-15 minutes of jogging and drills (high knees, butt kicks, A-skip, carioca, in-place hopping, short bounding, etc). Then do 8 strides of 100m (gradual acceleration to 90% of top speed, then gradual deceleration), slow-jog 100m after each. Finish with a 10-minute cooldown jog.
• Runners who are building a base (not much recent speedwork): 4 repeats of 1200m at 15K pace, with 400m jogging recovery. Finish with a 10-minute cooldown jog.
• Evening Manhattan group workout in East River Park at 7pm: http://www.meetup.com/dashing-whippets/events/227063453/
• Evening Brooklyn group workout in Prospect Park at 7pm: http://www.meetup.com/dashing-whippets/events/227064258/

Friday 12/18: Very easy day

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

Saturday and Sunday, 12/19-20: On one day, do 30-50 minutes of easy running followed by 4 repeats of 100m strides. On the other day, do a long run…

• If you are looking forward to a spring marathon: Do 1:30 of running at long run pace
• Non-marathoners with a solid base: 1:10-1:20 of running at long run pace
• Runners who are building a base: 1:00 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

• Starting December 28, Dashing Whippets Boston and New Jersey marathon training plans: details coming soon
• Starting in January 4, Dashing Whippets training plans for the NYC Half and the Washington Heights 5K: details coming soon