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