Dashing Whippets Training Plan, January 23 – 29, 2017

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 training plans for the Boston and New Jersey marathons, week 5 of a plan for the NYC Half, and week 4 of a plan for spring 5K/10K races.

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 1/23: Easy day

  • Spring marathoners should run 40-55 minutes easy, followed by 3-5 100m strides
  • Everyone else should run 30-45 minutes easy, or optionally rest
  • Monday Evening Downtown group run: RSVP

Tuesday 1/24: Long speedwork day: Warm up 1.5-2 miles. Then…

  • Spring marathoners and NYC Half specialists: 5 miles at half marathon pace, followed by 1.5-2 miles of easy jogging to cool down.
  • Short distance (5K-15K) specialists with a solid base (frequent recent speedwork): 3 miles at 15K pace, followed by 3:00 of jogging recovery. Then add 2-3 repeats of 800m on a flat surface at 10K pace, with just 1:00 recovery between them. Finish a 1.5-2-mile cooldown.
  • Runners who are building a base (not much recent speedwork): 3 miles at half marathon pace, followed by a 1-mile cooldown.
  • Manhattan group workout in Central Park at 7pm: RSVP
  • Brooklyn group workout in Prospect Park at 7pm: RSVP

Wednesday 1/25: Recovery day

  • Spring marathoners and half marathoners should do 20-40 minutes of aerobic cross-training or easy jogging, with form drills and strides
  • Everyone else should do 20-40 minutes of easy running or aerobic system cross training, or optionally rest
  • Wednesday morning run in Central Park: RSVP

Thursday, 1/26: Short speedwork day: 20-minute warmup, including jogging/drills/strides, then…

  • Runners with a solid base: 4-6 repeats of 1200m at 10K pace with a 400m jog between them. Optionally, short distance specialists can add 2 x 200m at mile pace (200m recovery). Finish with 15-20 minutes of easy jogging to cool down.
  • Runners who are building a base: 3-4 repeats of 800m at 10K pace. Jog 400m between them, 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 1/27: Very easy day

  • Most runners should rest, or do the Monday or Wednesday workout today if you missed it
  • Optionally, advanced marathoners and half marathoners may add up to 40 minutes of easy jogging or cross-training

Saturday and Sunday, 1/28-29: On one day, do 40-55 minutes of easy running followed by 4-6 repeats of 100m strides. On the other day, do a long run…

  • Boston and New Jersey marathoners, and NYC Half specialists: 2:10 to 2:20 of running at long run pace
  • Shorter-distance specialists with a solid base, and Runners who are building a base: 1:20 to 1:45 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

More about Matt

Matt co-founder of the Dashing Whippets with Rich since May 2009. Matt has been running since joining his high school cross country team his sophomore year. Since being with the team, Matt has completed 3 marathons with a 2:57:24 PR at the 2013 Boston Marathon and many other races, including a 4:48 mile at the 2015 Fifth Avenue Mile and a 1:18:53 half marathon in the 2014 NYC Half Marathon. Matt lives in Clinton Hill, Brooklyn with his wife and twin daughters. Read more at Board of Directors

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