Dashing Whippets Training Plan, July 11 – 17, 2016

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 2 of a NYC Marathon training plan, and week 8 of a late spring/early summer plan for non-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 7/11: Easy day
Fall marathoners should run 40-55 minutes easy, followed by 4-5 repeats of 100m strides
Everyone else should run 30-40 minutes easy, or optionally rest
Monday Evening Downtown group run: RSVP

Tuesday 7/12: Long speedwork day: Warm up 1.5-2 miles. Then…
Everyone should begin with a short set of hill sprints: two repeats of 50m, one repeat of 75m, and optionally one repeat of 100m uphill. Walk back down to recover.
All runners (including fall marathoners, half marathoners, short distance specialists with a solid base, and runners who are building a base): Two to three repeats of 2 miles at half marathon pace, with a 3-minute jog after each. Well-trained runners should make it to three repeats; if you are new to speedwork or returning after time off, stop at two. Finish with a 1-2-mile cooldown jog.
Manhattan group workout in Central Park at 7pm: RSVP
Brooklyn group workout in Prospect Park at 7pm: RSVP

Wednesday 7/13: Recovery day
Fall marathoners should run 30 minutes easy, followed by 3-4 repeats of 100m strides, or optionally rest
Everyone else should do 25-40 minutes of easy running or aerobic system cross training
Wednesday morning run in Central Park: RSVP

Thursday, 7/14: Short speedwork day: 20-minute warmup, including jogging/drills/strides, then…
Fall marathoners/half marathoners and short distance (5K-15K) specialists with a solid base (frequent speedwork in the past few months): “The grinder” long ladder: 2400m at 15K pace, followed by 1600m at between 15K and 10K pace, followed by 2 repeats of 800m at 10K pace. Jog 400m to partially recover after each, and finish with a 15-minute cooldown jog.
Runners who are building a base (not much recent speedwork, or coming back after time off): 6 repeats of 400m at 10K pace with a 400m jog after each. Finish with a 15-minute cooldown jog.
Lower Manhattan group workout in East River Park at 7pm: RSVP
Brooklyn group workout in Prospect Park at 7pm: RSVP
Upper Manhattan group workout in Riverbank State Park at 7pm: RSVP

Friday 7/15: Very easy day
Optionally, advanced marathoners may run up to 40 minutes easy followed by 3-4 repeats of 100m strides
Everyone else should rest, or do the Monday or Wednesday workout today if you missed it

Saturday and Sunday, 7/16-7/17: On one day, do 40-55 minutes of easy running followed by 4 repeats of 100m strides. On the other day, do a long run…
Fall marathoners: 2:00 of running at long run pace
Non-marathoners with a solid base: 1:30 of running at long run pace
Runners who are building a base: 1:00-1:15 of running at 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
New York City marathon training plan (18 weeks): http://files.meetup.com/1454408/DWRT_NYCMarathon_2016.pdf
Summer short race training plan (10 weeks): http://files.meetup.com/1454408/DWRT_TrainingPlan_SpringSummer2016_ShortRaces.pdf
Training plan targeting the Percy Sutton 5K and Fifth Avenue Mile races (starts late July): http://files.meetup.com/1454408/2016%20Fifth%20Avenue%20Mile%20Plan.xlsx%20-%202016%20Fifth%20Avenue%20Mile.pdf
Training plan targeting the Bronx Ten-Miler and Staten Island Half (starts early August): details coming soon

More about Matt

Matt is one of the co-founders of the Dashing Whippets with Rich.

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