Dashing Whippets Training Plan, September 26 – October 02, 2016

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

Congratulations to our team members for shining so brightly in the races this past weekend!

Dashing Whippets Training Plan for the Week

This week 13 of a NYC Marathon training plan and week 9 of a plan for Staten Island Half 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 9/26: Easy day

  • If you raced the Bronx Ten-Miler at all-out effort, rest or do an easy run that is shorter than 25 minutes
  • Otherwise, 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 9/27: Long speedwork day: Warm up 1.5-2 miles. Then…

  • Fall marathoners and Runners who raced the Bronx Ten-Miler this past weekend: 70-90 minutes of easy running (more than a minute slower than marathon pace); no cooldown required.
  • Well-trained runners who did NOT race the Bronx Ten-Miler (frequent speedwork in the past few months): 4 repeats of 2000m at 15K pace with 2:00 jogging recovery between them. Finish with 2 easy miles to cool down.
  • Runners who are building a base (not much recent speedwork, or coming back after time off): 3 miles at half marathon pace, followed by a 1-mile cooldown.
  • Manhattan group workout in Central Park at 7pm: RSVP
  • Brooklyn group workout in Prospect Park at 7pm: RSVP

Wednesday 9/28: Recovery day

  • Fall marathoners should run 65-90 minutes easy plus 4 x 100m strides
  • Half marathoners should run 50-65 minutes easy plus 4 x 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, 9/29: Short speedwork day: 20-minute warmup, including jogging/drills/strides, then…

  • Non-marathoners with a solid base: 2 repeats of 1200m at 10K pace, each followed by 2:30 of jogging recovery. Then 3 repeats of 800m at 5K pace, separated by 2:00 of jogging. Then 4 repeats of 400m at faster than 5K pace, separated by 1:30of jogging. Finish with at least 15 minutes of easy jogging to cool down.
  • Fall marathoners, and Runners who are building a base (not much recent speedwork, or coming back after time off): 3-5 repeats of 1200m at 15K pace, with a 200m jogging recovery after each. Well-trained runners should get to 5; if you are newer to speedwork, stop at 3. Finish with 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 9/30: 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, 10/01-02: 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: 17-18 miles total, of which 16 miles are somewhere between marathon pace and 5% slower than marathon pace. Join the Dashing Whippets Metric Marathon on Saturday morning, OR do Grete’s Gallop Half on Sunday no faster than marathon pace
  • Half marathon specialists with a solid base: 12 miles; do the first 10 at long run pace, and the last two at marathon pace
  • Short distance (5K-15K) specialists with a solid base, and Runners who are building a base: 75-90 minutes at 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.
  • 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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