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 7 of a combined training plan for runners who targeting the Ted Corbitt 15K or fall cross-country races. If you’re coming back from a recent marathon or looking ahead to a big spring race, use this time to build/maintain your base.

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 11/28: Easy day

• Most runners should run 30-50 minutes easy, or optionally rest
• Monday Evening Downtown group run: RSVP

Tuesday 11/29: Long speedwork day: Warm up 1.5-2 miles. Then…

• Corbitt 15K and Fall Cross Country runners with a solid base (frequent speedwork in the past few months): 4-5 repeats of 1200m at 10K pace on an unpaved path. Jog 1:30 after each repeat, and finish with 1-2 miles of easy jogging to cool down.
• Runners who are building or maintaining a base: 4 miles at marathon pace, followed by a 1-mile cooldown jog.
• Manhattan group workout in Central Park at 7pm: RSVP
• Brooklyn group workout in Prospect Park at 7pm: RSVP

Wednesday 11/30: Recovery day

• Most runners should do 25-40 minutes of easy running or aerobic system cross training
• Wednesday morning run in Central Park: RSVP

Thursday, 12/01: Short speedwork day: 20-minute warmup, including jogging/drills/strides, then…

• Corbitt 15K runners with a solid base: 4 repeats of 2000m at 15K pace, with 1:30 jog recovery after each. Finish with 15 minutes of jogging to cool down.
• Fall Cross Country runners with a solid base: 1600m at 10K pace, 1200m at between 5K and 10K pace, 800m at 5K pace, 400m at faster than 5K pace. Jog 400m after each, and finish with a 15-minute cooldown.
• Runners who are building or maintaining a base: 4 repeats of 800m at between 10K and 15K pace, with 400m jog recovery after each. 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 12/02: Very easy day

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

Saturday and Sunday, 12/03-04: 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…

• Runners targeting the Corbitt 15K or Fall cross country races: 1:20-1:40 of running at progression pace
• Runners who are building or maintaining 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. 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

• Training plan for Ted Corbitt 15K and Cross Country races (8 weeks): http://files.meetup.com/1454408/DWRT_TrainingPlan_LateFall2016_15KXC.pdf
• Coming soon: Training plans for Boston Marathon, NYC Half, and shorter winter/spring races