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 8 of a NYC Marathon training plan, week 4 of a plan for Staten Island Half (or Bronx Ten-Miler) competitors, and week 5of a plan for 5K and Mile 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 theDaniels VDOT calculator to estimate your pace from a recent result.

Monday 8/22: 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 30-50 minutes easy, or optionally rest
• Monday Evening Downtown group run: RSVP

Tuesday 8/23: 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): 55 minutes of running at marathon pace, followed by a 2-mile cooldown jog.
• Mile/5K specialists with a solid base: After warming up, add an extra mile of easy jogging, drills and strides. Then do two repeats of 1200m at your current estimated mile pace, with a generous (5-10 minute) rest and recovery period between them. Finish with a cooldown jog of at least 20 minutes.
• Runners who are building a base (not much recent speedwork, or coming back after time off): 35-40 minutes of running at marathon pace, followed by a 2-mile cooldown jog.
• Manhattan group workout in Central Park at 7pm: RSVP
• Brooklyn group workout in Prospect Park at 7pm: RSVP

Wednesday 8/24: Recovery day

• Fall marathoners and half marathoners should run 50-65 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, 8/25: 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): 6-8 repeats of 200m at your goal one-mile race pace, with 2:00 of jogging recovery between them. If you’re racing the Percy Sutton 5K this weekend, stop at 4-6. Finish with 20 minutes of jogging and stretching to cool down.
• Half marathon/Ten-miler specialists with a solid base, and Fall marathoners: 6-10K of Canova Ks, which is a continuous run alternating every 1000m between half marathon pace and marathon pace, with no rest between pace changes. Aim for 6-8 if your goal race is a half marathon or ten-miler; get to 9-10 if your goal race is a fall marathon. Finish with a 20-minute cooldown.
• Runners who are building a base (not much recent speedwork, or coming back after time off): Do 5-6K of Canova Ks, as described above, and add a 20-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 8/26: 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, 8/27-28:

• If you’re racing the 5K on Saturday, best of luck! Do a short easy run on Sunday, or rest.
• If you’re not racing the 5K: 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…
  • NYC marathoners: 2:40 of running at long run pace
  • Half marathon/Ten-miler specialists with a solid base: 1:45-2:05 of running at long run pace
  • Everyone else: 1:15-1:30 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.

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): http://files.meetup.com/1454408/DWRT_StatenIsland-Bronx-Plan_2016.pdf