Dashing Whippets Training Plan, September 05 – 11, 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 10 of a NYC Marathon training plan and week 6 of a plan for Staten Island Half (or Bronx Ten-Miler) competitors. The workouts below also include recommendations for well-trained runners who specialize in shorter distances.

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 9/05: Easy day

  • Fall marathoners and half marathoners should run 55-70 minutes easy, followed by 5 repeats of 100m strides
  • Everyone else should run 30-50 minutes easy, or optionally rest
  • Monday Evening Downtown group run: RSVP

Tuesday 9/06: Long speedwork day: Warm up 1.5-2 miles. Then…

  • Fall marathoners, Half marathoners and Ten-miler specialists with a solid base (frequent speedwork in the past few months): 7 miles at marathon pace, followed by 2 easy miles to cool down.
  • Short distance (5K-15K) specialists with a solid base, and Runners who are building a base (not much recent speedwork, or coming back after time off): 2 miles at half marathon pace, then jog 3:00 to recover. Then optionally do 2 repeats of 800m uphill at 15K pace (jog back downhill to recover). Finish with a 2-mile cooldown.
  • Manhattan group workout in Central Park at 7pm: RSVP
  • Brooklyn group workout in Prospect Park at 7pm: RSVP

Wednesday 9/07: Recovery day

  • Fall marathoners and half marathoners should run 50-65 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, 9/08: Short speedwork day: 20-minute warmup, including jogging/drills/strides, then…

  • Fall marathoners, half marathoners and Ten-miler specialists with a solid base: 8-14K 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 8-10 if your goal race is a half marathon or ten-miler; get to 12-14 if your goal race is a fall marathon. Finish with a 20-minute cooldown.
  • Short distance (5K-15K) specialists with a solid base: 3-4 sets of 3x400m. In each set, do the first 2 at 5K pace, and the third at 3K pace. Jog 200m after each 400m in the set, and 400m between sets. Finish with a 20-minute cooldown.
  • Runners who are building a base (not much recent speedwork, or coming back after time off): Choose either of the two workouts above, but aim for less — for example, 4-6K of Canova Ks, or stop at 2 sets of 400m repeats.
  • 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 9/09: Very easy day

  • Optionally, advanced marathoners and half marathoners may run 55-60 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, 9/10-11: 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: 2:15-2:30 of running at progression run pace
  • Half marathon/Ten-miler specialists with a solid base: 2:00-2:10 of running at progression run pace
  • Short distance (5K-15K) specialists with a solid base: 1:30-1:45 of running at progression run pace
  • Runners who are building a base: 1:00-1:15 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. 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

More about Matt

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

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