This weekly message keeps active members informed of the Dashing Whippets training activities for the next seven days.
Huge congratulations to everyone who flew so fast in the Brooklyn Half on Saturday morning, and thanks to the many volunteers and supporters who were out on the course!
This week is the start of a short program to help runners stay sharp for late spring shorter races, as well as build a base for those who plan on a longer race in the fall. Come join us as we get stronger together!
Dashing Whippets Training Plan for the Week
This week 1 of a late spring base-building plan for both short distance specialists and fall marathoners.
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 5/23: Easy day
- Brooklyn Half competitors should rest or jog at most 20 minutes 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/230858915/
Tuesday 5/24: Long speedwork day: Warm up 1-1.5 miles. Then…
- All runners: 3 repeats of 25m sprints uphill (skip this is if you are sore from recent racing); walk back downhill to recover. Then do 40-50 minutes of running, mostly at an easy pace (1:30/mile+ slower than marathon pace). However, surge to 10K pace for one minute out of every ten. Finish with a one-mile cooldown.
- If you are feeling run down from doing the Brooklyn Half, skip running today, or just do 30 minutes of very easy jogging.
- Manhattan group workout in Central Park at 7pm: http://www.meetup.com/dashing-
whippets/events/230724123/ - Brooklyn group workout in Prospect Park at 7pm: http://www.meetup.com/dashing-
whippets/events/230851042/
Wednesday 5/25: Recovery day
- Everyone should do 20-40 minutes of easy running or aerobic system cross training
Thursday, 5/26: Short speedwork day: 15-minute warmup, including jogging/drills/strides, then…
- All runners (including people who have been training for a while, as well as those who are new to speedwork): Cut-down 800s: do a total of 4-6 repeats of 800m, with a full 400m recovery jog after each. Do the first one at marathon pace. For each subsequent repeat, speed up 8-12 seconds/mile faster than the prior one. Finish with 10-15 minutes of easy jogging to cool down.
- Lower Manhattan group workout in East River Park at 7pm: http://www.meetup.com/dashing-
whippets/events/rrzprlyvhbjc/ - Brooklyn group workout in Prospect Park at 7pm: http://www.meetup.com/dashing-
whippets/events/231067104/ - Upper Manhattan group workout in Riverbank State Park at 7pm: http://www.meetup.com/dashing-
whippets/events/231050979/
Friday 5/27: Very easy day
- Everyone should rest, or do the Monday or Wednesday workout today if you missed it
Saturday and Sunday, 5/28-5/29: 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…
- Runners with a solid base: 1:10-1:30 of running at long run pace
- Runners who are building a base: 1:00-1:10 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
- Summer short race training plan (10 weeks, starting THIS WEEK): http://files.meetup.com/
1454408/DWRT_TrainingPlan_ SpringSummer2016_ShortRaces. pdf