Dashing Whippets Training Plan, December 19 – 25, 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 a short fitness maintenance period. Runners who are looking forward to a big spring race (such as a marathon or high-profile half) should join us now to build or sustain your aerobic 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 12/19: Easy day

  • Most runners should run 30-45 minutes easy, or optionally rest
  • Monday Evening Downtown group run: RSVP

Tuesday 12/20: Long speedwork day: Warm up 1.5-2 miles. Then…

  • Option 1, if training on your own: 4 mile hill run. Choose a course with lots of slopes. Run moderately easy (45-60 seconds slower than marathon pace) on flats and downhills, but surge to half marathon pace on uphills. Add 1 easy mile to cool down.
  • Option 2, if you are training in a group of 3-4 similarly paced runners: 35 minute speedplay run. Everyone starts running VERY easy together for 5 minutes. Then runners in the group takes turns setting the pace for 2 minutes according to this three-step pattern: UP for 2 minutes (first runner speeds up slightly from current pace); UP for 2 minutes (second runner speeds up slightly from prior runner’s pace); DOWN for 2 minutes (third runner slows down as much as he/she wants). Repeat this up-up-down pattern until you have completed 35 minutes, then add 1 easy mile to cool down.
  • Manhattan group workout in Central Park at 7pm: RSVP
  • Brooklyn group workout in Prospect Park at 7pm: RSVP

Wednesday 12/21: 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, 12/22: Short speedwork day: 20-minute warmup, including jogging/drills/strides, then…

  • Runners with a solid base: 3-5 repeats of 1200m at 10K pace, with a 400m jog recovery after each. Finish with 15 minutes of easy jogging to cool down.
  • Runners who are building a base: 4 repeats of 800m at 15K pace. Jog 400m after each to recover, and 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 12/23: Very easy day

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

Saturday and Sunday, 12/24-25: 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 who are looking forward to a spring marathon or major half: 1:30-1:45 at long run pace
  • Shorter-distance specialists who are maintaining a base, and Runners who are building a base: 1:10-1:30 at 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

More about Matt

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

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