This weekly message keeps active members informed of the Dashing Whippets training activities for the next seven days.
Congratulations to everyone who represented us at the New Jersey marathon this past weekend. You have a well-deserved week of rest or easy running ahead.
And HUGE thanks to everyone who had a hand in another successful Dashing Whippets Track Meet on Saturday, especially the team members who volunteered and cheered!
Dashing Whippets Training Plan for the Week
This week 6 of a training plan for the Brooklyn Half, and a short recovery period for Boston and New Jersey marathoners. If you are aiming for a shorter distance this summer, follow the “Short Distance Specialists” workouts to maintain your fitness during this period.
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 5/02: Easy day
- Brooklyn Half competitors should run 50-60 minutes easy with 4x100m strides
- Recent marathoners should take the night off, or go very short and very easy
- Everyone else should run 30-40 minutes easy, or optionally rest
- Monday Evening Easy (Downtown/Tribeca) option: http://www.meetup.com/dashing-
whippets/events/230329610/
Tuesday 5/03: Long speedwork day: Warm up 1.5-2 miles. Then…
- Brooklyn Half competitors and Short distance (5K-15K) specialists (with a solid base of speedwork): 5-7 miles at half marathon pace, followed by a 2 mile cooldown jog. Aim for 7 miles if you are well-trained for the Brooklyn Half; stop at 5-6 if you are training for a shorter distance.
- New Jersey marathoners should rest for the first few days of this week, at least until Thursday
- Boston marathoners and Runners who are building a base (not much recent speedwork): 4 miles at 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/230334455/ - Brooklyn group workout in Prospect Park at 7pm: http://www.meetup.com/dashing-
whippets/events/230334444/
Wednesday 5/04: Recovery day
- Brooklyn half marathoners should run 45-50 minutes easy
- New Jersey marathoners should keep resting
- Everyone else should do 25-40 minutes of easy running or aerobic system cross training
Thursday, 5/05: Short speedwork day: 20-minute warmup, including jogging/drills/strides, then…
- Brooklyn Half competitors and Short Distance (5K-15K) Specialists (with a solid base of speedwork): 4 repeats of 1000m at 10K pace (2:00 jog recovery), then 4 repeats of 400m at 5K pace (1:30 jog recovery). Finish with 15 minutes minutes of easy jogging to cool down.
- Runners who are building a base (not much recent speedwork): 4 repeats of 800m at 10K pace with a 400m jog between them. Finish with a 15-minute cooldown.
- Recent marathoners: If you just ran New Jersey, take the night off or do a short easy run. If you ran Boston and are feeling comfortable, do the “Building a Base” workout.
- Lower Manhattan group workout in East River Park at 7pm: http://www.meetup.com/dashing-
whippets/events/230334484/ - Brooklyn group workout in Prospect Park at 7pm: http://www.meetup.com/dashing-
whippets/events/230334472/ - Upper Manhattan group workout in Riverbank State Park at 7pm: http://www.meetup.com/dashing-
whippets/events/230070521/
Friday 5/06: Very easy day
- Most runners should rest, or do the Monday or Wednesday workout today if you missed it
- Optionally, advanced half marathoners may run 30 minutes easy, followed by 4 x 100m strides
Saturday and Sunday, 5/07-5/08: 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…
- Brooklyn Half competitors: 2:15-2:20 of running at long run pace
- Boston marathoners, Short distance specialists (5K-15K) with a solid base and Runners who are building a base: 1:00-1:30 of running at long run pace
- New Jersey marathoners should just do a single moderate run (less than 60 minutes), and NO long run, this weekend — or take both days off
- 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
- Brooklyn Half training plan: http://files.meetup.com/
1454408/Brooklyn_Half_Plan_ 2016.pdf