This weekly message keeps active members informed of the Dashing Whippets training activities for the next seven days.

Good luck to everyone competing in the Bronx Ten Miler this weekend. If it’s your fall goal race, show us what you’ve got! But for those of you who have a different goal race, like a fall marathon or the Staten Island Half, this is a reminder that you should do the Bronx race at approximately marathon speed, no faster, and add easy miles before and after to flesh out your workout for the day.

Dashing Whippets Training Plan for the Week

This week 12 of a NYC Marathon training plan and week 8 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 9/19: 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 9/20: Long speedwork day: Warm up 1.5-2 miles. Then…

• Fall marathoners: 65-70 minutes of running at marathon pace, followed by 20 minutes of easy jogging to cool down.
• Staten Island Half specialists: 6-7 miles of running at CURRENT half marathon pace, followed by a 20-minute cooldown.
• Shorter distance (including Bronx Ten-Miler) specialists and Runners who are building a base: 2 miles at half marathon pace, then 2:00 jog. Then 4 repeats of 400m at 5K pace, with a 1:30 recovery jog after each. Finish with a 20-minute cooldown.
• Manhattan group workout in Central Park at 7pm: RSVP
• Brooklyn group workout in Prospect Park at 7pm: RSVP

Wednesday 9/21: 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, 9/22: Short speedwork day: 20-minute warmup, including jogging/drills/strides, then…

• If you plan to run the Bronx Ten-Miler race at full effort, or are building a base: 60 minutes of easy running, with no cooldown jog required.
• Fall marathoners: 4 repeats of 2000m at 15K pace with 2:00 of jogging after each, ideally done on a long hill such as a bridge. Finish with 20 minutes of jogging to cool down.
• Non-marathoners with a solid base: 4-5 repeats of 1000m at 10K pace, with a 200m jogging recovery after each, and finish with a 20-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 9/23: Very easy day

• Most runners, including anyone who plans to run the Bronx Ten-Miler at full effort, should rest today, or optionally do the Monday or Wednesday workout today if you missed it
• Advanced marathoners and half marathoners (who aren’t racing on Sunday) may OPTIONALLY run 55-60 minutes easy followed by 5 repeats of 100m strides

Saturday and Sunday, 9/24-25:

• If you are running the Bronx Ten-Miler…
  • If it IS your GOAL race: Best of luck on on Sunday! On Saturday, rest or just do a 20-minute shakeout jog
  • If it is NOT your goal race: On Saturday, do 40-55 minutes easy. On Sunday, do an extra long warmup (2-3 miles) before the race, then go no faster than marathon pace for the 10-miler, and add 2-3 miles of jogging to cool down after.
• If you are not running the Bronx Ten-Miler… On one day, do 40-55 minutes easy plus 4 100m strides. On the other day:
  • NYC marathoners and Staten Island half marathoners: 18 miles total, the first 12 at long run pace, and the last 6 slowly builds to marathon pace
  • Shorter distance specialists with a solid base: 1:30-2:00 of running at long 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 slower per mile than marathon pace.

Training Calendars

• New York City marathon training plan (18 weeks): http://files.meetup.com/1454408/DWRT_NYCMarathon_2016.pdf
• Staten Island Half (or Bronx Ten-Miler) training plan (10 weeks): http://files.meetup.com/1454408/DWRT_StatenIsland-Bronx-Plan_2016.pdf