Dashing Whippets Training Plan, November 28 – December 04, 2016

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

More about Matt

Matt is one of the co-founders of the Dashing Whippets with Rich.

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