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 7pm: RSVP
• Brooklyn group workout in Prospect Park at 7pm: RSVP

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 7pm: RSVP
• Brooklyn group workout in Prospect Park at 7pm: RSVP
• Upper Manhattan group workout in Riverbank State Park at 7pm: RSVP

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 base: 1:40-1:50 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

  • New York City marathon training plan (18 weeks): http://files.meetup.com/1454408/DWRT_NYCMarathon_2016.pdf
  • Percy Sutton 5K and Fifth Avenue Mile training plan (6 weeks): http://files.meetup.com/1454408/2016%20Fifth%20Avenue%20Mile%20Plan.xlsx%20-%202016%20Fifth%20Avenue%20Mile.pdf
  • Staten Island Half (or Bronx Ten-Miler) training plan (10 weeks): plan to be published soon