Dashing Whippets Training Plan, October 03 – 09, 2016

his 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 14 of a NYC Marathon training plan and the final week 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 10/03: Easy day

  • Fall marathoners and half marathoners should run 40-55 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 10/04: Long speedwork day: Warm up 1.5-2 miles. Then…

  • Fall marathoners: 70-75 minutes of running at marathon pace, followed by a 15-minute cooldown jog.
  • Non-marathoners (including Staten Island Half specialists) with a solid base, as well as Runners who are building a base: 2 miles at half marathon pace, then jog 2:00 to recover. Then 4 x 400m at 5K pace on a flat course, with1:30 of jogging between them. Finish with a 20-minute cooldown jog.
  • Manhattan group workout in Central Park at 7pm: RSVP
  • Brooklyn group workout in Prospect Park at 7pm: RSVP

Wednesday 10/05: 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
  • Wednesday evening Adidas NYC run: RSVP

Thursday, 10/06: Short speedwork day: 20-minute warmup, including jogging/drills/strides, then…

  • If the Staten Island Half is your goal race: After warming up, add 40 minutes of easy jogging.
  • Everyone else (including marathoners who plan to race the Staten Island Half): 3-5 repeats of 1600m at 15K pace, with1:30 of jogging between them. If you are new to speedwork or plan to race this weekend at full effort, stop at 3. If you are well-trained and aren’t racing this weekend, aim for 5. 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 10/07: Very easy day

  • Staten Island Half runners should rest or do at most 30 minutes of easy jogging, plus 4 strides
  • Optionally, advanced 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, 10/08-09:

  • Good luck, Staten Island Half runners! Rest on Saturday, or just do a short and easy shake-out run.
  • If you aren’t racing the Staten Island Half: 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 mile warmup, 13 miles at marathon pace or slightly faster, 2 mile cooldown
    • Short distance (5K-15K) specialists with a solid base, and Runners who are building a base: 1:00-1:30 of running at 45-60 seconds/mile slower than marathon 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 co-founder of the Dashing Whippets with Rich since May 2009. Matt has been running since joining his high school cross country team his sophomore year. Since being with the team, Matt has completed 3 marathons with a 2:57:24 PR at the 2013 Boston Marathon and many other races, including a 4:48 mile at the 2015 Fifth Avenue Mile and a 1:18:53 half marathon in the 2014 NYC Half Marathon. Matt lives in Clinton Hill, Brooklyn with his wife and twin daughters. Read more at Board of Directors

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