Dashing Whippets Training Plan, April 24 – 30, 2017

This weekly message keeps active members informed of the Dashing Whippets training activities for the next seven days.

Thanks to everyone who took part in the Dashing Whippets Track Meet this weekend. And best of luck to everyone who is running in the New Jersey Marathon on the 30th!

Dashing Whippets Training Plan for the Week

This is week 18 of a plan for the New Jersey marathon, and week 5 of a training plan for the Brooklyn Half Marathon, and a short post-race recovery period for spring marathoners.

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 4/24: Easy day

  • New Jersey marathoners and Brooklyn Half competitors should run 40-45 minutes easy, followed by 4 100m strides
  • Everyone else should run 30-40 minutes easy, or optionally rest
  • Monday Evening Downtown group run: RSVP

Tuesday 4/25: Long speedwork day: Warm up 1.5-2 miles. Then…

  • Brooklyn Half competitorsShort distance (5K-15K) specialists with a solid base, and Runners who are building a base: 6-10 repeats of 400m uphill at
    faster than 10K pace. Jog back after each to partially recover, and finish with 15 minutes of easy jogging to cool down.
  • New Jersey marathoners: After warming up, run another 40-45 minutes, mostly easy, but do the last two miles at marathon pace. (No cooldown required.)
  • Boston marathoners: Do an easy run of 40-45 minutes, or do the New Jersey marathoner workout (mostly easy, but the last two miles at marathon pace).
  • Manhattan group workout in Central Park at 7pmRSVP
  • Brooklyn group workout in Prospect Park at 7pmRSVP

Wednesday 4/26: Recovery day

  • Spring marathoners and half marathoners should do 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, 4/27: Short speedwork day: 20-minute warmup, including jogging/drills/strides, then…

  • Brooklyn Half competitors and Short distance (5K-15K) specialists: 10-12K of Canova Ks. Canova Ks are a continuous run alternating pace every 1000m between half marathon pace and marathon pace, with no rest between pace changes. Finish with 15 minutes of easy jogging to cool down.
  • Boston marathoners and Runners who are building a base: Do 4-6K of Canova Ks, described above, and a 15-minute cooldown.
  • New Jersey marathoners should do a total of 30-40 minutes of easy running including the warmup, with no cooldown required.
  • Lower Manhattan group workout in East River Park at 7pmRSVP
  • Brooklyn group workout in Prospect Park at 7pmRSVP
  • Upper Manhattan group workout in Riverbank State Park at 7pmRSVP

Friday 4/28: Very easy day

  • New Jersey marathoners should rest or do a 15-minute shakeout run
  • Most other runners should rest, or do the Monday or Wednesday workout today if you missed it
  • Optionally, advanced half marathoners may add up to 50 minutes of easy jogging or cross-training

Saturday and Sunday, 4/29-30: If you are running the New Jersey Marathon, rest or do a short shakeout run on Saturday, and good luck on Sunday! For everyone else: 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…

  • Brooklyn Half competitors2:00-2:10 of running at progression run pace
  • Shorter-distance specialists with a solid base1:30-1:40 of running at progression run pace
  • Runners who are building a base and Recent marathoners (past 2-4 weeks): 1:00-1:20 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

More about Matt

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

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