This 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 is week 5 of a combined training plan for runners who targeting the Ted Corbitt 15K or fall cross-country races, and a recovery period for recent marathoners.

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 11/14: Easy day

• 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 11/15: Long speedwork day: Warm up 1.5 miles. Then…

• Corbitt 15K runners with a solid base: 4-5 repeats of 800m uphill at 15K pace. Jog back after each to recover, and finish 1.5 miles of jogging to cool down.
• Fall Cross Country runners with a solid base: 3 miles at half marathon pace, then jog 3:00 to partially recover. Then do 4 repeats of 400m uphill at 5K-10K pace (jog back down after each to recover). Finish with a 1.5-mile cooldown jog.
• Recent marathoners including NYC (last 2-4 weeks) and Runners who are building a base (not much recent speedwork, or coming back after time off): EITHER do 4 miles of easy running (with no cooldown required), OR do 3 miles at half marathon pace, followed by 1-1.5 miles of jogging to cool down.
• Manhattan group workout in Central Park at 7pm: RSVP
• Brooklyn group workout in Prospect Park at 7pm: RSVP

Wednesday 11/16: Recovery day

• Recent marathoners should rest
• Everyone else should do 25-40 minutes of easy running or aerobic system cross training
• Wednesday morning run in Central Park: RSVP

Thursday, 11/17: Short speedwork day: 20-minute warmup, including jogging/drills/strides, then…

• Runners who are competing in a race this weekend: Short ladder of 1200m, 800m, 400m — all at 5K pace, with a 200m jog between them. Finish with 15 minutes of jogging to cool down.
• Corbitt 15K and Fall Cross Country runners who AREN’T racing this weekend: Long ladder of 2400m at 15K pace, 1600m at 10K pace, and 2x800m at 5K pace. Jog 400m after each, and finish with a 15-minute cooldown.
• Recent marathoners including NYC (last 2-4 weeks) and Runners who are building a base: Do the short ladder recommended for this weekend’s racers (1200m, 800m, 400m) but do it at 15K pace. 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 11/18: Very easy day

• All runners should rest, or do the Monday or Wednesday workout today if you missed it

Saturday and Sunday, 11/19-20: 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…

• Cross country specialists: Do the Fred Lebow 5K Cross Country race on Sunday, with a generous warmup and cooldown before/after
• Corbitt 15K specialists: 1:40 of running at long run pace
• Recent marathoners (last 2-4 weeks) and Runners who are building a base: 1:00-1:20 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

• Training plan for Ted Corbitt 15K and Cross Country races (8 weeks): http://files.meetup.com/1454408/DWRT_TrainingPlan_LateFall2016_15KXC.pdf