Dashing Whippets Training Plan, September 11 – 17, 2017

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

Schedule Note: Starting this week, the East River Park running track is closed for a lengthy repair period. If you typically participate in Lower Manhattan Thursday workouts, we are rotating the location for the next several weeks as we determine which place works best. Please bear with us and give these alternate locations a try! (Click on the event link below for more information.)

Dashing Whippets Training Plan for the Week

This is week 11 of an 18-week plan for the NYC Marathon and a 14-week plan for the Chicago Marathon, and week 6 of a 9-week plan for the Bronx Ten-Miler and Staten Island Half. And if you are training for a different event, you can still benefit from joining us at our group workouts.

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 9/11: Easy day

• Fall marathoners and half marathoners should run 50-60 minutes easy
• Everyone else should run 30-45 minutes easy, or optionally rest
• Optionally, add 3-6 “strides” (brief fast pickups) of 100-150m at the end of your run
• Monday Evening Downtown group run: RSVP here

Tuesday 9/12: Long speedwork day: Warm up 1.5-2 miles. Then…

• Fall marathoners and Staten Island Half/Fall half marathon specialists: 3 repeats of 2 miles at half marathon pace, ideally on a hilly course, with 3:00 of jogging after each. Finish with 1-2 easy miles to cool down.
• Bronx Ten-Miler specialists: 3 repeats of 2 miles at estimated 10mile/15K pace, with 3:00of recovery after each. Finish with 1-2-mile cooldown.
• Runners who are building a base (not much recent speedwork, or coming back after time off): 2 repeats of 2 miles at marathon pace, with 3:00 jogging between them, and finish with a 1-mile cooldown.
• Manhattan group workout in Central Park at 7pm: RSVP here
• Brooklyn group workout in Prospect Park at 7pm: RSVP here

Wednesday 9/13: Recovery day

• Fall marathoners and half marathoners should do 50-60 minutes of easy running, or optionally rest
• Everyone else should do 25-40 minutes of easy running or aerobic system cross training, or optionally rest
• Wednesday morning run in Central Park: RSVP here

Thursday, 9/14: Short speedwork day: 20-minute warmup, including jogging/drills/strides, then…

• Bronx Ten-Miler specialists and Runners who are building a base: 3-6 repeats of 800m at 10K pace, with 1:30 of jogging after each. Those building a base should stop at 3-4; well-trained runners should aim for 5-6. Finish with 15+ minutes of jogging to cool down.
• Fall marathoners and Staten Island Half/Fall half marathon specialists: 5-6 repeats of 1 mile at 15K pace, with 1:30 of jogging after each, and finish with 15+ minutes of jogging to cool down.
• Lower Manhattan group workout at 7pm (click link for location): RSVP here
• Brooklyn group workout in Prospect Park at 7pm: RSVP here
• Upper Manhattan group workout at 7pm (click link for location): RSVP here

Friday 9/15: 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 do 30-50 minutes of jogging, strides and/or drills

Saturday and Sunday, 9/16-17: On one day, do 40-55 minutes of easy running followed by 3-4 repeats of 100m strides. On the other day, do a long run…

• NYC marathoners: 2:35 to 2:45 of running at long run pace
• Chicago marathoners: 20-22 miles at long run pace
• Fall half marathoners (and Bronx Ten-Miler specialists): 2:20 to 2:30 at long run pace
• Runners who are building a base: 1:00 to 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/

NEXT Monday 9/18: Easy day

• Same workout as most Mondays: Marathoners and half marathoners run 50-60 minutes easy; Everyone else runs 30-45 minutes easy, or optionally rest

Training Calendars

• New York City Marathon training plan, 18 weeks: http://dwrt.wpengine.com/wp-content/uploads/2017/06/2017-NYC-Marathon-Plan.pdf
• Chicago Marathon training plan, 14 weeks: http://dwrt.wpengine.com/wp-content/uploads/2017/06/2017-Chicago-Marathon-Plan.pdf
• Bronx Ten-Miler and Staten Island Half training plan, 9 weeks:  http://dwrt.wpengine.com/wp-content/uploads/2017/08/Bronx-and-Staten-Island.pdf