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

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