Dashing Whippets Training Plan, March 7 – 13, 2016

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

Congratulations to everyone who ran so well at this morning’s 5K!

This week is the start of a four-week program to help short distance specialists peak at the Scotland Run 10K on April 2. It’s also a great time for Brooklyn Half runners to join our workouts to find compatible training partners. We’ll see you out there!

Dashing Whippets Training Plan for the Week

This week 11 of training plans for Boston and New Jersey marathoners, week 10 of a training plan for NYC Half competitors, and week 1 of a training plan for the Scotland Run 10K.

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 3/07: Easy day

Tuesday 3/08: Long speedwork day: Warm up 1.5-2 miles. Then…

  • If you raced the Washington Heights 5K hard and still feel sore, you’re better off with an easy workout tonight. Marathoners: 7-11 miles at easy pace (more than a minute/mile slower than marathon). Half marathoners: 6-8 miles at easy pace. Everyone else: 5-7 miles at easy pace.
  • Spring marathoners and NYC Half competitors: 10-14K of Canova Ks, which is a continuous run alternating every 1000m between half marathon pace and marathon pace, with no rest between pace changes. Finish with 2 easy miles to cool down.
  • Scotland Run 10K specialists (with a solid base of speedwork) and Runners who are building a base (not much recent speedwork): 6-10K of Canova Ks, as described above. Well-trained runners should reach 10+K; runners who are new to speedwork should stop at 6-8K. Be sure to add 1+ mile of easy jogging to cool down.
  • Manhattan group workout in Central Park at 7pmhttp://www.meetup.com/dashing-whippets/events/gfhpllyvfblb/
  • Brooklyn group workout in Prospect Park at 7pmhttp://www.meetup.com/dashing-whippets/events/228934187/

Wednesday 3/09: Recovery day

  • Spring marathoners should run 70-90 minutes easy with 4 x 100m strides, or optionally rest
  • Everyone else (including NYC Half competitors) 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/wxmmnlyvfbmb/

Thursday, 3/10: Short speedwork day: 20-minute warmup, including jogging/drills/strides, then…

  • Scotland Run 10K specialists (with a solid base of speedwork): 6-8 repeats of 1000m at 5K pace, with just a 200m jog recovery after each. Finish with 15 minutes of easy running to cool down.
  • Spring marathoners and NYC Half competitors: 4 repeats of 2000m at 15K pace, with 2:00 of jogging recovery after each. Finish with a 15-minute cooldown.
  • Alternative for indoor track specialists (who have done speedwork regularly): 6-8 repeats of 400m at one-mile race pace, with just 200m jog between them. Finish with a 15-minute cooldown.
  • Runners who are building a base (not much recent speedwork): 2 repeats of 2000m at half marathon pace, with 2:00 jog between them, and finish with a 15-minute cooldown.
  • Lower Manhattan group workout in East River Park at 7pmhttp://www.meetup.com/dashing-whippets/events/qhczmlyvfbnb/
  • Brooklyn group workout in Prospect Park at 7pmhttp://www.meetup.com/dashing-whippets/events/228962119/
  • Upper Manhattan group workout in Riverbank State Park at 7pmhttp://www.meetup.com/dashing-whippets/events/pnwznlyvfbnb/

Friday 3/11: 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, 3/12-13: 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 marathoners2:30-2:45 of running at progression pace
  • New Jersey marathoners2:15-2:30 of running at progression pace
  • NYC Half competitors2:00-2:15 of running at progression run pace
  • Scotland Run 10K specialists with a solid base1:45-1:55 of running at long run pace
  • Indoor track specialists with a solid base: Do the 10K specialist long run, or, optionally, do a 30+ minute warmup, then four repeats of half of your goal race distance (for example, 800m for those whose goal is the mile) at your goal race pace. Do a generous recovery after each — the purpose of this workout is to train yourself to run comfortably at goal pace. Finish with a 30+ minute cooldown.
  • Runners who are building a base: 1:00 to 1:15 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

More about Matt

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

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