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

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