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

Congratulations to the runners who represented us so well at today’s NYRR Retro 4-Mile club points race!

Dashing Whippets Training Plan for the Week

This week 3 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 6/06: Easy day

• Everyone should run 30-40 minutes easy, or optionally rest
• Monday Evening Easy (Downtown/Tribeca) option: http://www.meetup.com/dashing-whippets/events/229872845/

Tuesday 6/07: Long speedwork day: Warm up 1-1.5 miles. Then…

• Everyone should do hill sprints: 3-4 repeats of 50m uphill; walk back downhill after each to recover. Then…
• Runners with a solid base (frequent speedwork in the past few months): 12-16 repeats of 200m uphill at faster than 5K pace. Jog back downhill after each to recover, and finish with 1-1.5 miles of easy jogging to cool down.
• Runners who are building a base (not much recent speedwork, or coming back slowly after a hard race): 8 repeats of 200m uphill at 5K pace. Jog back down after each, and finish with a 1-mile cooldown.
• Manhattan group workout in Central Park at 7pm: http://www.meetup.com/dashing-whippets/events/229872839/
• Brooklyn group workout in Prospect Park at 7pm: http://www.meetup.com/dashing-whippets/events/231402297/

Wednesday 6/08: Recovery day

• Everyone should do 20-40 minutes of easy running or aerobic system cross training

Thursday, 6/09: Short speedwork day: 15-minute warmup, including jogging/drills/strides, then…

• Runners with a solid base (frequent speedwork in the past few months): 4-5 repeats of 1000m at 10K pace, with a 200m jog recovery after each. Finish with a 15-minute cooldown jog.
• Runners who are building a base (not much recent speedwork, or coming back slowly after a hard race): 3 repeats of 800m at 10K pace, with a 400m jog recovery. Finish with a 15-minute cooldown.
• Lower Manhattan group workout in East River Park at 7pm: http://www.meetup.com/dashing-whippets/events/229872854/
• Brooklyn group workout in Prospect Park at 7pm: http://www.meetup.com/dashing-whippets/events/231392882/
• Upper Manhattan group workout in Riverbank State Park at 7pm: http://www.meetup.com/dashing-whippets/events/231486489/

Friday 6/10: Very easy day

• Everyone should rest, or do the Monday or Wednesday workout today if you missed it

Saturday and Sunday, 6/11-6/12: 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…

• Short distance specialists (5K-15K) with a solid base, as well as Runners who are planning to peak at a fall full or half marathon: 1:20 to 1:35 of running at long run pace
• Runners who are building a base: 1:00 to 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

• Summer short race training plan (10 weeks): http://files.meetup.com/1454408/DWRT_TrainingPlan_SpringSummer2016_ShortRaces.pdf