Dashing Whippets Training Plan, June 20 – June 26, 2016

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

Besides the usual training runs listed below, we encourage you to plug into these one-time events:

Dashing Whippets Training Plan for the Week

This week 5 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 6/20: Easy day

Tuesday 6/21: Long speedwork day: Warm up 1-1.5 miles. Then…

  • Everyone should do hill sprints after warming up. 2 repeats of 50m uphill, 1 repeat of 75m uphill, and (optionally) 1 repeat of 100m uphill. Walk back down after each one. Then…
  • All runners (including short distance specialists, future marathoners, and runners who are building a base): 40-50min progression run. Start 30sec/mile slower than marathon pace, and speed up 20-30sec/mile every 10 minutes (with no rest between pace changes). Finish with a cooldown jog of 1 to 1.5 miles.
  • Manhattan group workout in Central Park at 7pmhttp://www.meetup.com/dashing-whippets/events/231672135/
  • Brooklyn group workout in Prospect Park at 7pmhttp://www.meetup.com/dashing-whippets/events/231067185/

Wednesday 6/22: Recovery day

Thursday, 6/23: Short speedwork day: 15-minute warmup, including jogging/drills/strides, then…

Friday 6/24: Very easy day

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

Saturday and Sunday, 6/25-6/26:

  • Good luck to everyone representing us in the Front Runners Pride Run 5-Miler!  On Sunday, do an easy run of 30 to at most 60 minutes.
  • If you aren’t racing: On one day, do 30-50 minutes of easy running. On the other day, do a long run of 60 minutes (for runners building a base) to 100 minutes (if you are planning on doing a fall marathon) at 45-60 seconds/mile slower than marathon pace.

Training Calendars

More about Matt

Matt co-founder of the Dashing Whippets with Rich since May 2009. Matt has been running since joining his high school cross country team his sophomore year. Since being with the team, Matt has completed 3 marathons with a 2:57:24 PR at the 2013 Boston Marathon and many other races, including a 4:48 mile at the 2015 Fifth Avenue Mile and a 1:18:53 half marathon in the 2014 NYC Half Marathon. Matt lives in Clinton Hill, Brooklyn with his wife and twin daughters. Read more at Board of Directors

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