Dashing Whippets Training Plan, August 08 – 14, 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 6 of a NYC Marathon training plan, week 3 of a plan for 5K and Mile specialists, and week 2 of a plan for Staten Island Half (or Bronx Ten-Miler) specialists.

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 8/08: Easy day

  • Fall marathoners and half marathoners should run 50-65 minutes easy, followed by 5 repeats of 100m strides
  • Fifth Ave Mile specialists should do the same workout as Marathoners/Half Marathoners
  • Everyone else should run 30-40 minutes easy, or optionally rest
  • Monday Evening Downtown group run: RSVP

Tuesday 8/09: Long speedwork day: Warm up 1.5-2 miles. Then…

  • Fall marathoners and Half marathon/Ten-miler specialists with a solid base(frequent speedwork in the past few months): 6 miles at marathon pace. Finish with 1-2 miles of jogging to cool down.
  • Mile/5K specialists with a solid base and Runners who are building a base (not much recent speedwork, or coming back after time off): 4-5 miles at marathon pace, followed by a 1-2-mile cooldown.
  • Manhattan group workout in Central Park at 7pmRSVP
  • Brooklyn group workout in Prospect Park at 7pmRSVP

Wednesday 8/10: Recovery day

  • Fall marathoners and half marathoners should run 40-55 minutes easy, followed by 4 repeats of 100m strides, or optionally rest
  • Fifth Ave Mile specialists should do the same workout as Marathoners/Half Marathoners
  • Everyone else should do 25-40 minutes of easy running or aerobic system cross training
  • Wednesday morning run in Central Park: RSVP

Thursday, 8/11: Short speedwork day: 20-minute warmup, including jogging/drills/strides, then…

  • Mile/5K specialists with a solid base (frequent speedwork in the past few months): 8-12 repeats of 300m at estimated 3K pace (derived from goal mile pace), with a 100m walk after each to recover. Finish with 15-20 minutes of jogging to cool down.
  • Fall marathoners, Half marathon/Ten-miler specialists with a solid base: 5-8 repeats of 1000m at 10K pace, with 2:00 of jogging after each to recover. Finish with a 15-20-minute cooldown.
  • Runners who are building a base (not much recent speedwork, or coming back after time off): 6 repeats of 300m at estimated 5K pace, with a 100m walk after each to recover, and a 15-minute cooldown.
  • Lower Manhattan group workout in East River Park at 7pmRSVP
  • Brooklyn group workout in Prospect Park at 7pmRSVP
  • Upper Manhattan group workout in Riverbank State Park at 7pmRSVP

Friday 8/12: Very easy day

  • Optionally, advanced marathoners, half marathoners or milers may run 45-50 minutes easy followed by 5 repeats of 100m strides
  • Everyone else should rest, or do the Monday or Wednesday workout today if you missed it

Saturday and Sunday, 8/13-14: Thanks to everyone who is representing our team in the Dashing Whippets 5K on Saturday!

  • If you do race on Saturday, tack on an additional 30+ minutes of easy running afterward, and on Sunday do a long run of at least 0:50 (shorter distance specialists) to 1:50 (longer distance specialists).
  • If you don’t race on Saturday: On one day, do 40-55 minutes of easy jogging. On the other day, do a long run…
    • NYC marathoners: 16 miles at 5% slower than marathon pace (it’s OK to do the first and last mile a little slower than that)
    • Half marathon/Ten-miler specialists with a solid base1:40-1:50 of running at long run pace
    • Mile/5K specialists with a solid base and Runners who are building a base:
      1:00-1:20 of running at long run or easy 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

More about Matt

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

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