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