Dashing Whippets Training Plan, January 15 – 21, 2018

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 4 of training plans for the Boston and New Jersey marathons, and week 3 of training plans for spring 5K/10K races and the NYC Half.

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 various online race pace calculators to estimate your pace from a recent result.

Monday 1/15: Easy day

  • Spring marathoners and half marathoners should run 35-55 minutes easy (advanced marathoners should add 3-5 x 100m strides after)
  • Everyone else should run 30-45 minutes easy, or optionally rest
  • Monday Evening Downtown group run at 7pmRSVP here

Tuesday 1/16: Long speedwork day: Warm up 1.5-2 miles. Then…

  • All runners (Boston marathoners, New Jersey marathoners, NYC Half specialists, Short-distance (5K-15K) specialists with a solid base, and Runners who are building a base: After warming up, do 2-3 repeats of 2 miles at half marathon pace, with 3:00 easy jog between them. Finish with 1-2 easy miles of jogging to cool down.
  • Manhattan group workout in Central Park at 7pmRSVP here
  • Brooklyn group workout in Prospect Park at 7pmRSVP here

Wednesday 1/17: Recovery day

Thursday, 1/18: Short speedwork day: 20-minute warmup, including jogging/drills/strides, then…

  • Short-distance (5K-15K) specialists (with a solid base), Boston marathoners and Advanced New Jersey marathoners, and NYC Half specialists (with a solid base): 5-8 repeats of 800m at 5K pace, with 2:30 of jogging between them. Finish with 15+ easy minutes of jogging to cool down.
  • Intermediate New Jersey marathoners and Runners who are building a base: Do a total of 60-65 minutes of easy running (including warm-up), with strides & drills
  • Lower Manhattan group workout at 7pm (East Side Esplanade): RSVP here
  • Brooklyn group workout at 7pm (Prospect Park): RSVP here
  • Upper Manhattan group workout at 7pm (Central Park): RSVP here

Friday 1/19: 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 run easy for up to 40 minutes, or do aerobic cross-training today

Saturday and Sunday, 1/20-21: On one day, do 35-55 minutes of easy running followed by 3-4 repeats of 100m strides. On the other day, do a long run…

  • Boston marathonersNew Jersey marathoners, and NYC Half specialists: Recommended: Run NYRR Fred Lebow Half Marathon (if you signed up in time), with a generous warmup and cooldown. Alternate workout: 13-15 miles total, starting and ending easy, but do the middle 8-9 miles at marathon pace.
  • Short-distance specialists with a solid base1:30-1:40 of running at 45-60 seconds/mile slower than marathon pace
  • Runners who are building a base1:00-1:30 of running at very 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/

NEXT Monday 1/22: Easy day

  • Same workout as most Mondays: Run 30-55 minutes easy, or optionally rest

Training Calendars

More about Matt

Matt co-founder of the Dashing Whippets with Rich since May 2009. Matt has been running since joining his high school cross country team his sophomore year. Since being with the team, Matt has completed 3 marathons with a 2:57:24 PR at the 2013 Boston Marathon and many other races, including a 4:48 mile at the 2015 Fifth Avenue Mile and a 1:18:53 half marathon in the 2014 NYC Half Marathon. Matt lives in Clinton Hill, Brooklyn with his wife and twin daughters. Read more at Board of Directors

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