This is a resend of the weekly Dashing Whippets training plan with a revised long run recommendation.

Update: The original version of this message recommended a somewhat shorter progression run this weekend for NYC Marathoners. It has been revised to recommend a progression run of 17 to 20 miles.

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

At three weeks to race day, NYC Marathoners can finally see the finish line. The Dashing Whippets marathon plan has one more week of moderate training before transitioning into a two-week taper.

For shorter distance specialists, this is the start of an eight-week training plan that has a mini-peak at the November 20 Fred Lebow 5K cross country race, and culminates in one of the two the December 10 races: the Ted Corbitt 15K in New York, or the USATF Cross Country Club Nationals in Florida.

No matter what your fall goal is, we hope you’ll join us to develop your speed and stamina!

Dashing Whippets Training Plan for the Week

This is week 16 of a NYC Marathon training plan and week 1 of a combined plan for runners targeting the Ted Corbitt 15K or fall cross country races.

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 10/17: Easy day

• Fall marathoners should run 55-70 minutes easy, followed by 5 repeats of 100m strides
• Anyone who ran a marathon in the last few days should take the entire week off, or at least rest through Thursday
• Everyone else should run 30-50 minutes easy, or optionally rest
• Monday Evening Downtown group run: RSVP

Tuesday 10/18: Long speedwork day: Warm up 1.5-2 miles. Then…

• NYC marathoners: 2 segments of 35 minutes at marathon pace, with a 3:00 jog between them. Finish with 2 miles of jogging to cool down.
• Corbitt 15K and Fall Cross Country runners with a solid base (frequent speedwork in the past few months), andRunners who are building a base (not much recent speedwork, or coming back after time off): 8-16 repeats 200m uphill at 5K pace. Jog back downhill after each to recover, and finish with a 1- or 2-mile cooldown. Those new to speedwork should stop at 8-10; runners who have a solid base should reach 14-16.
• Recent marathoners (last 2-3 weeks): 45-60 minutes of running at 45-60 seconds per mile slower than marathon pace, with no cooldown required
• Manhattan group workout in Central Park at 7pm: RSVP
• Brooklyn group workout in Prospect Park at 7pm: RSVP

Wednesday 10/19: Recovery day

• Fall marathoners should run 40-55 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, 10/20: Short speedwork day: 20-minute warmup, including jogging/drills/strides, then…

• Corbitt 15K and Fall Cross Country runners with a solid base: 8-10 repeats of 400m at 5K pace. Jog 200m after each, and finish with 15-20 minutes of jogging to cool down.
• NYC marathoners: 3 miles at marathon pace, 2 miles at half marathon pace, 1 mile at 10K pace. (Jog 3 minutes after the first segment, 2 minutes after the second segment.) Finish with a 15-20-minute cooldown.
• Recent marathoners (last 2-3 weeks) and Runners who are building a base: 3 miles at marathon pace, followed by a 15-minute cooldown.
• Lower Manhattan group workout in East River Park at 7pm: RSVP
• Brooklyn group workout in Prospect Park at 7pm: RSVPRSVP
• Upper Manhattan group workout in Riverbank State Park at 7pm:

Friday 10/21: Very easy day

• Optionally, advanced marathoners may run 45-50 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, 10/22-23: 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 to 20 miles (longer than original recommendation) at progression run pace
• Runners targeting the Corbitt 15K and Runners targeting fall cross country races: 1:10-1:20 at long run pace (can be done on roads, or optionally on an unpaved surface)
• Recent marathoners and Runners who are building a base: 1:00 at easy or 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. 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 weekend team long runs in Manhattan and Brooklyn. To see all options for weekend training runs with the Whippets, please view the calendar: http://www.meetup.com/dashing-whippets/events/

Training Calendars

• New York City marathon training plan (18 weeks): http://files.meetup.com/1454408/DWRT_NYCMarathon_2016.pdf
• STARTING THIS WEEK: Training plan for Ted Corbitt 15K and Cross Country races (8 weeks): http://files.meetup.com/1454408/DWRT_TrainingPlan_LateFall2016_15KXC.pdf