Dashing Whippets Training Plan, January 11 – 17, 2016

The Running Dog

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 week 3 of a training plan for Boston and New Jersey marathoners, and week 2 of training plans for competitors in the NYC Half or Washington Heights 5K.

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 1/11: Easy day

Tuesday 1/12: Long speedwork day: Warm up 1.5-2 miles. Then…

  • Spring marathoners, NYC Half competitors and Short distance (5K-15K) specialists (with a solid base of speedwork): 6-9 repeats of 400m uphill at around 10K pace. Jog back downhill after each to recover, and finish with 1-2 easy miles to cool down.
  • Runners who are building a base (not much recent speedwork): 4 repeats of 400m uphill at 10K-15K pace; jog back down to recover, and add a one-mile cooldown.
  • Manhattan group workout in Central Park at 7pm: http://www.meetup.com/dashing-whippets/events/227584039/
  • Brooklyn group workout in Prospect Park at 7pm: http://www.meetup.com/dashing-whippets/events/227889404/

Wednesday 1/13: Recovery day

  • Spring marathoners and half marathoners should run 30 minutes easy with 4 x 100m strides, or optionally rest
  • Everyone else 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/227785161/

Thursday, 1/14: Short speedwork day: 20-minute warmup, including jogging/drills/strides, then…

  • Spring marathoners, NYC Half competitors and Short distance (5K-15K) specialists (with a solid base of speedwork): 8-12 repeats of 400m at 5K pace. Jog 200m after each to recover, and finish with 15-20 easy minutes of jogging to cool down.
  • Runners who are building a base (not much recent speedwork): 6 repeats of 400m at 10K pace, with 200m jog after each to recover, and a 15-minute cooldown jog at the end.
  • Manhattan group workout in Central Park at 7pm: http://www.meetup.com/dashing-whippets/events/227589753/
  • Brooklyn group workout in Prospect Park at 7pm: http://www.meetup.com/dashing-whippets/events/227628178/

Friday 1/15: Very easy day

  • Most runners should rest, or do the Monday or Wednesday workout today if you missed it
  • Optionally, advanced marathoners may run 40 minutes easy, followed by 4 x 100m strides

Saturday and Sunday, 1/16-17: On one day, do 35-55 minutes of easy running followed by 4 repeats of 100m strides. On the other day, do a long run…

  • Boston marathoners: 2:00-2:15 of running at long run pace
  • New Jersey marathoners: 1:40-1:50 of running at long run pace
  • NYC Half competitors: 1:40 of running at long run pace
  • Short distance specialists (5K-15K) with a solid base: 1:20-1:30 of running at long run pace
  • Indoor track specialists with a solid base, and 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.
  • 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

More about Matt

Matt is one of the co-founders of the Dashing Whippets with Rich.

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