Dashing Whippets Training Plan, October 24 – 30, 2016

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

NYC Marathoners are finally in taper mode!  If you’re following the Dashing Whippets training plan, you’ve done the hard work already.  Now make sure you get to the starting line injury-free and with your energy reserves recharged.

For non-marathoners, it’s not too late to plug into the Dashing Whippets training plan for the Ted Corbitt 15K road race and fall cross-country races.  Join us!

Dashing Whippets Training Plan for the Week

This is week 17 of a NYC Marathon training plan, and week 2 of a combined training plan for runners who 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 the Daniels VDOT calculator to estimate your pace from a recent result.

Monday 10/24: Easy day

• NYC marathoners should run 30-35 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 30-45 minutes easy, or optionally rest
• Monday Evening Downtown group run: RSVP

Tuesday 10/25: Long speedwork day: Warm up 1.5-2 miles. Then…

• NYC marathoners: 80 minutes of running; start and end at an easy pace, but do the middle 4 miles at marathon pace. No cooldown required.
• Corbitt 15K and Fall Cross Country runners with a solid base (frequent speedwork in the past few months): 4 miles at half marathon pace, followed by 1-2 miles of easy jogging to cool down.
• Recent marathoners (last 2-3 weeks) and Runners who are building a base (not much recent speedwork, or coming back after time off): 4 miles at marathon pace or slower, followed by 1 easy mile to cool down.
• Manhattan group workout in Central Park at 7pm: RSVP
• Brooklyn group workout in Prospect Park at 7pm: RSVP

Wednesday 10/26: Recovery day

• Fall marathoners should run 30-35 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, 10/27: Short speedwork day: 20-minute warmup, including jogging/drills/strides, then…

• Corbitt 15K and Fall Cross Country runners with a solid base: 5-6 repeats of 800m at 10K pace, with a 400m jog recovery after each. Finish with a 15-minute cooldown jog.
• NYC marathoners, Recent marathoners (last 2-3 weeks) and Runners who are building a base: After warming up, do 20-30 minutes of easy running. Finish with 5 repeats of 100m strides; no cooldown is required.
• 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 10/28: Very easy day

• NYC marathoners should rest
• Everyone else should rest, or do the Monday or Wednesday workout today if you missed it

Saturday and Sunday, 10/29-30: On one day, do 30-50 minutes of easy running followed by 4 repeats of 100m strides. On the other day, do a long run…

• NYC marathoners: 12 miles of total running; do the first 10 at long run pace, and the last two at marathon pace
• Runners targeting the Corbitt 15K: 1:20-1:30 at long run pace
• Runners targeting fall cross country races: 1:20-1:30 at long run pace, preferably on an UNPAVED surface
• Recent marathoners and 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 per mile slower than marathon pace — a little faster than easy pace, but still not challenging.
• 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
• Training plan for Ted Corbitt 15K and Cross Country races (8 weeks): http://files.meetup.com/1454408/DWRT_TrainingPlan_LateFall2016_15KXC.pdf