Dashing Whippets Training Plan, July 18 – 24, 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 3 of a NYC Marathon training plan, and week 9 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 7/18: Easy day

• Fall marathoners should run 40-55 minutes easy, followed by 5 repeats of 100m strides
• Everyone else should run 30-40 minutes easy, or optionally rest
• Monday Evening Downtown group run: RSVP

Tuesday 7/19: Long speedwork day: Warm up 1.5-2 miles. Then…

• Everyone should begin with a short set of hill sprints: 3 repeats of 75m uphill, plus an optional 1 repeat of 100m uphill. Walk back after each to recover.
• Fall marathoners, half marathoners, and short distance (5K-15K) specialists with a solid base(frequent speedwork in the past few months): 2 miles at half marathon pace, then jog 3 minutes to partially recover. Then 4 repeats of 400m uphill at 10K pace (jog back downhill). Finish with a cooldown jog of 1 to 2 miles.
• Runners who are building a base (not much recent speedwork, or coming back after time off): 2 miles at half marathon pace, then 2 easy miles to cool down.
• Manhattan group workout in Central Park at 7pm: RSVP
• Brooklyn group workout in Prospect Park at 7pm: RSVP

Wednesday 7/20: Recovery day

• Fall marathoners should run 30 minutes easy, followed by 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, 7/21: Short speedwork day: 20-minute warmup, including jogging/drills/strides, then…

• Short distance (5K-15K) specialists with a solid base (frequent speedwork in the past few months): 5-6 repeats of 1000m @ 5K pace with a 200m jog recovery after each. Finish with 15 minutes of easy jogging to cool down.
• Fall marathoners and half marathoners: 12-16 repeats of 400m at 15K pace with 1:00 jogging recovery between them. Finish with a 15-minute cooldown.
• Runners who are building a base (not much recent speedwork, or coming back after time off): 6 repeats of 400m at 15K pace with 1:00 jogging recovery between them. Finish with a 15-minute cooldown.
• Lower Manhattan group workout in East River Park at 7pm: http://www.meetup.com/dashing-whippets/events/sdqhvlyvkbcc/
• Brooklyn group workout in Prospect Park at 7pm: RSVP
• Upper Manhattan group workout in Riverbank State Park at 7pm: http://www.meetup.com/dashing-whippets/events/232317363/

Friday 7/22: Very easy day

• Optionally, advanced marathoners may run 40 minutes easy followed by 4 repeats of 100m strides
• Everyone else should rest, or do the Monday or Wednesday workout today if you missed it

Saturday and Sunday, 7/23-7/24: 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: 2:05-2:10 of running at long run pace
• Non-marathoners with a solid base: 1:20-1:30 of running at progression 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. Progression run pace starts at long run pace for the first half — but the second half gradually accelerates to half marathon pace (or marathon pace for marathoners) — and do the last 10 minutes at an easy pace.
• 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 (starting NEXT WEEK): 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