Dashing Whippets Training Plan, February 13 – 19, 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 8 of training plans for the Boston and New Jersey marathons, week 8 of a plan for the NYC Half, and week 7 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 2/13: Easy day

• Spring marathoners and NYC Half competitors should run 50-60 minutes easy, followed by 5 100m strides
• Everyone else should run 30-45 minutes easy, or optionally rest
• Monday Evening Downtown group run: RSVP

Tuesday 2/14: Long speedwork day: Warm up 1.5-2 miles. Then…

• All runners with a solid base (Spring marathoners, NYC Half specialists, and Short distance (5K-15K) specialists with a solid base): 4-5 miles at half marathon pace, followed by 2 easy miles to cool down.
• Runners who are building a base (not much recent speedwork): 4 miles at marathon pace, plus 1-2 miles to cool down.
• Manhattan group workout in Central Park at 7pm: RSVP
• Brooklyn group workout in Prospect Park at 7pm: RSVP

Wednesday 2/15: Recovery day

• Spring marathoners and half marathoners should do 30-50 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, 2/16: Short speedwork day: 20-minute warmup, including jogging/drills/strides, then…

• Short distance (5K-15K) specialists: 3-4 repeats of 1200(10K)400(5K) supersets. These supersets are 1200m at 10K immediately followed by 400m at 5K pace, with no rest between pace changes. Jog 400m between each to partially recover, and optionally add on 2x200m @ mile pace (200m recovery) at the end. Finish with a 20-minute cooldown jog.
• Spring marathoners and NYC Half specialists: 8-12K of Canova Ks. Canova Ks are a continuous run alternating every 1000m between half marathon pace and marathon pace, with no rest between pace changes. Finish with a 20-minute cooldown.
• Runners who are building a base: Do the Canova workout as described above, but stop at 4-6K.
• 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 2/17: 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, 2/18-19: 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: 20 miles at long run pace
• NYC Half specialists: 16-17 miles at long run pace
• Shorter-distance specialists with a solid base, and Runners who are building a base: 1:20 to 1:50 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

• Boston marathon training plan (UPDATED Jan 20): http://dwrt.wpengine.com/wp-content/uploads/2017/01/Boston_Marathon_Plan_2017.pdf
• New Jersey marathon training plan: http://dwrt.wpengine.com/wp-content/uploads/2017/01/NewJersey_Marathon_Plan_2017.pdf
• Winter 5K/10K training plan: http://files.meetup.com/1454408/DWRT_TrainingPlan_Winter2017_5K10K.pdf
• NYC Half training plan: http://dwrt.wpengine.com/wp-content/uploads/2017/01/DWRT_TrainingPlan_NYCHalf2017_v1.pdf