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

Dashing Whippets Training Plan for the Week

This week 4 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 6/13: 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/231377933/

Tuesday 6/14: Long speedwork day: Warm up 1-1.5 miles. Then…

• Everyone should do hill sprints after warming up: 2 repeats of 50m uphill, and 1-2 repeats of 75m uphill. Walk back downhill after each to recover. Then…
• Runners with a solid base (frequent speedwork in the past few months): 4-5 mile Lactate Alternation Run: This is a continuous run alternating every half mile between half marathon pace and 20-30 seconds/mile slower than half marathon pace, with no rest between pace changes. Finish with an easy jog of 1-1.5 miles to cool down.
• Runners who are building a base (not much recent speedwork, or coming back slowly after a hard race): 4 miles at marathon pace, followed by a 1-mile cooldown jog.
• Manhattan group workout in Central Park at 7pm: http://www.meetup.com/dashing-whippets/events/231625669/
• Brooklyn group workout in Prospect Park at 7pm: http://www.meetup.com/dashing-whippets/events/231199388/

Wednesday 6/15: Recovery day

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

Thursday, 6/16: Short speedwork day: 15-minute warmup, including jogging/drills/strides, then…

• Runners with a solid base (frequent speedwork in the past few months): Pyramid: 800m, 1200m, 1600m, 1200m, 800m, all at estimated 5-mile pace. Jog 400m after each segment to recover, and 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): 800m, 1200m, 1600m at 10K pace, with a 400m jog recovery after each, and a 15-minute cooldown.
• Lower Manhattan group workout in East River Park at 7pm: http://www.meetup.com/dashing-whippets/events/231465554/
• Brooklyn group workout in Prospect Park at 7pm: http://www.meetup.com/dashing-whippets/events/231465771/
• Upper Manhattan group workout in Riverbank State Park at 7pm: http://www.meetup.com/dashing-whippets/events/231465880/

Friday 6/17: Very easy day

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

Saturday and Sunday, 6/18-6/19: 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: 1:25-1:35 of running at long run pace
• Runners who are planning to peak at a fall full or half marathon: 1:35-1:45 of running at long run pace
• Runners who are building a base: 1:00-1:15 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
• Coming soon: Fall marathon training plan, starting in early July