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

Congratulations to everyone who has completed a spring marathon recently! Make sure to take your time coming back to full training effort. You’ll be stronger later if you go easy now.

Dashing Whippets Training Plan for the Week

This is week 6 of a training plan for the Brooklyn Half Marathon, and part of 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 5/01: Easy day

• Brooklyn Half competitors should run 45-60 minutes easy, followed by 4 100m strides
• New Jersey marathoners should rest at least through Thursday
• Everyone else should run 30-40 minutes easy, or optionally rest
• Monday Evening Downtown group run: RSVP

Tuesday 5/02: Long speedwork day: Warm up 1.5-2 miles. Then…

• Brooklyn Half competitors and Short distance (5K-15K) specialists with a solid base (frequent recent speedwork): 5-7 miles at half marathon pace, followed by a two-mile cooldown jog.
• Boston marathoners and Runners who are building a base (not much recent speedwork): 3-4 miles at marathon pace, followed by one easy mile to cool down.
• Manhattan group workout in Central Park at 7pm: RSVP
• Brooklyn group workout in Prospect Park at 7pm: RSVP

Wednesday 5/03: Recovery day

• Brooklyn Half competitors should do 40-50 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, 5/04: Short speedwork day: 20-minute warmup, including jogging/drills/strides, then…

• Brooklyn Half competitors and Short distance (5K-15K) specialists: 3 repeats of 1000m at 5K pace, with 200m jog after each. Then 4 repeats of 400m at slightly faster than 5K pace, with 200m jog after each. Finish with 15 minutes of easy jogging to cool down.
• Boston marathoners and Runners who are building a base: 4 repeats of 800m at 10K pace, with 400m jog after each. Finish with a 15-minute cooldown.
• New Jersey marathoners should continue resting, or do an easy run of at most 20 minutes.
• 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 5/05: Very easy day

• Most runners should rest, or do the Monday or Wednesday workout today if you missed it
• Optionally, advanced half marathoners may add up to 30 minutes of easy jogging or cross-training

Saturday and Sunday, 5/06-07: 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 competitors: 2:15-2:20 of running at long run pace
• Shorter-distance specialists with a solid base: 1:30-1:45 at long run pace
• New Jersey marathoners: Rest both days, or on one day run easy for up to 60 minutes
• Runners who are building a base, and Other recent marathoners (past 2-4 weeks): 1:00-1:30 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

• Brooklyn Half training plan: http://dwrt.wpengine.com/wp-content/uploads/2017/03/2017-Brooklyn-Half-Marathon-Plan.pdf
• Summer short distance training plan: Starts May 15 (details coming soon)