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

Best of luck to the many Dashing Whippets who will represent our team in the Brooklyn Half this Saturday!

Dashing Whippets Training Plan for the Week

This the final week 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 5/16: Easy day

• Brooklyn Half competitors should run 40-55 minutes easy with 4x100m strides
• Everyone else should run 30-40 minutes easy, or optionally rest
• Monday Evening Easy (Downtown/Tribeca) option: http://www.meetup.com/dashing-whippets/events/230449871/

Tuesday 5/17: 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): 1.5 miles at half marathon pace, then 3:00 of jogging. Then 800m at 10K pace, then 2:00 of jogging. Finally, do 4 repeats of 200m at faster than 5K pace, with a 1:00 jog between them. Finish with an easy 1-2 miles to cool down.
• Runners who are building a base (not much recent speedwork): Two repeats of 1.5 miles at half marathon pace, with a three-minute jog between them. Finish with a 1-mile cooldown.
• Recent marathoners: If you ran Boston or another mid-April marathon, do the Brooklyn Half workout, but skip the 200m repeats. If you ran New Jersey or another late-April marathon, do the base building workout.
• Manhattan group workout in Central Park at 7pm: http://www.meetup.com/dashing-whippets/events/230611984/
• Brooklyn group workout in Prospect Park at 7pm: http://www.meetup.com/dashing-whippets/events/230696821/

Wednesday 5/18: Recovery day

• Brooklyn half marathoners should run 40 minutes easy
• Everyone else should do 25-40 minutes of easy running or aerobic system cross training

Thursday, 5/19: Short speedwork day: 20-minute warmup, including jogging/drills/strides, then…

• Brooklyn Half competitors: 40-50 minutes of easy jogging, followed by 6 repeats of 100m strides (walk 50-100m after each). No cooldown is required.
• If you’re not racing the Brooklyn Half: 3-6 repeats of 800m at 10K pace, with a 400m easy jog between them. Well trained runners should aim for 5-6; runners who are building a base (as well as recovering marathoners) stop at 3-4. Finish with a 15-minute cooldown jog.
• Lower Manhattan group workout in East River Park at 7pm: http://www.meetup.com/dashing-whippets/events/230758335/
• Brooklyn group workout in Prospect Park at 7pm: http://www.meetup.com/dashing-whippets/events/230758824/
• Upper Manhattan group workout in Riverbank State Park at 7pm: http://www.meetup.com/dashing-whippets/events/230518932/

Friday 5/20: Very easy day

• Brooklyn Half runners should rest or, optionally, do a short shakeout jog of 20 minutes or less. Regardless, eat and go to bed early!
• Everyone else should rest, or do the Monday or Wednesday workout today if you missed it

Saturday and Sunday, 5/21-5/22:

• Best wishes, Brooklyn Half competitors! Take Sunday and Monday off.
• Everyone else: 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 of 1:00 to 1:45 in duration (depending on your fitness level) at 45-60 seconds/mile slower than marathon pace.

Training Calendars

• Brooklyn Half training plan:  http://files.meetup.com/1454408/Brooklyn_Half_Plan_2016.pdf
• Summer short race training plan, starting NEXT WEEK: http://files.meetup.com/1454408/DWRT_TrainingPlan_SpringSummer2016_ShortRaces.pdf