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

Congratulations to all of our Brooklyn Half competitors!  Take it very easy for the first half of this week — there will be plenty of time to bounce back to harder training later in the month.

Dashing Whippets Training Plan for the Week

This is week 2 of a summer-long short distance training program, and a short period to build the base of fall 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 5/22: Easy day

• Brooklyn Half competitors should rest, or do a short easy run
• Everyone else should run 30-45 minutes easy, or optionally rest
• Monday Evening Downtown group run: RSVP

Tuesday 5/23: Long speedwork day: Warm up 1.5-2 miles. Then…

• Short distance (5K-15K) specialists with a solid base (frequent recent speedwork): 4-6 miles at marathon pace, followed by 1-2 easy miles to cool down.
• Recent spring marathoners (last 2-4 weeks) and Runners who are building a base(not much recent speedwork, or are bouncing back after a hard race): 3-4 miles at marathon pace, and a 1-mile cooldown.
• Manhattan group workout in Central Park at 7pm: RSVP
• Brooklyn group workout in Prospect Park at 7pm: RSVP

Wednesday 5/24: Recovery day

• All runners should do 30-45 minutes of easy running or aerobic system cross training, or optionally rest
• Wednesday morning run in Central Park: RSVP

Thursday, 5/25: Short speedwork day: 20-minute warmup, including jogging/drills/strides, then…

• Short distance (5K-15K) specialists with a solid base: 8-12 repeats of 400m at 5K pace, with 200m of jogging between them. Finish with 15 minutes of easy jogging and stretching to cool down.
• Recent spring marathoners (last 2-4 weeks) and Runners who are building a base: 6 repeats of 400m at 10K pace, with a 200m jog recovery. 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 5/26: Very easy day

• Everyone should rest, or do the Monday or Wednesday workout today if you missed it

Saturday and Sunday, 5/20-21: 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…

• Shorter-distance specialists with a solid base: 1:20 to 1:40 of running at long run pace
• Future fall marathoners, Recent marathoners (past 2-4 weeks) and Runners who are building a base: 1:00 to 1:20 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

• Summer short distance training plan (details coming soon)