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:
- NYC-Orlando Unity Run, Wednesday 7pm starting in Columbus Circle, organized by our friends from Front Runners New York (please RSVP ASAP): http://www.meetup.com/
dashing-whippets/events/ 232016146/ - If you’re not racing the FRNY Pride Run this Saturday, come out and cheer your teammates on(Saturday 8am in Central Park): http://www.meetup.com/
dashing-whippets/events/ 231914505/
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
- Everyone should run 30-40 minutes easy, or optionally rest
- Monday Evening Easy (Downtown/Tribeca) option: http://www.meetup.com/dashing-
whippets/events/231414992/
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 7pm: http://www.meetup.com/dashing-
whippets/events/231672135/ - Brooklyn group workout in Prospect Park at 7pm: http://www.meetup.com/dashing-
whippets/events/231067185/
Wednesday 6/22: Recovery day
- Everyone should do 20-40 minutes of easy running or aerobic system cross training
- Manhattan morning run in Central Park: http://www.meetup.com/
dashing-whippets/events/ 231704778/
Thursday, 6/23: Short speedwork day: 15-minute warmup, including jogging/drills/strides, then…
- Runners who are racing this weekend: 4K to 6K of jogging, with each 1000m composed of 800m easy followed by 200m at faster than 5K pace. Finish with just 5 minutes of easy jogging to cool down.
- Runners who are NOT racing this weekend: 4 repeats of 800m, each of which is 600m at 5K pace and the last 200m is faster than 5K pace. Jog 400m easy after each 800m, and finish with a 15-minute cooldown jog.
- Lower Manhattan group workout in East River Park at 7pm: http://www.meetup.com/dashing-
whippets/events/231917507/ - Brooklyn group workout in Prospect Park at 7pm: http://www.meetup.com/dashing-
whippets/events/231794251/ - Upper Manhattan group workout in Riverbank State Park at 7pm: http://www.meetup.com/dashing-
whippets/events/231799045/
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
- Summer short race training plan (10 weeks): http://files.meetup.com/
1454408/DWRT_TrainingPlan_ SpringSummer2016_ShortRaces. pdf - Starting early July, New York City marathon training plan: http://files.meetup.com/
1454408/DWRT_NYCMarathon_2016. pdf
