Dashing Whippets Training Plan, January 29 – February 04, 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 6 of training plans for the Boston and New Jersey marathons, and week 5 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 1/29: Easy day

  • Spring marathoners and half marathoners should run 40-60 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 1/30: Long speedwork day: Warm up 1.5-2 miles. Then…

  • Boston marathoners, New Jersey marathoners, NYC Half specialists (with a solid base): After warming up, do 3 repeats of 15 minutes at marathon pace, with 2:00 of jogging between the segments. Finish with 1-2 easy miles to cool down.
  • Short-distance (5K-15K) specialists (with a solid base), and Runners who are building a base (not much recent speedwork): After warming up, do 8-16 repeats of 200m uphill at 5K pace. Jog back downhill to partially recover. Seasoned runners should aim for 12-16; those new to speedwork should stop at 8-10. Finish with 1-2 easy miles to cool down.
  • Manhattan group workout in Central Park at 7pmRSVP here
  • Brooklyn group workout in Prospect Park at 7pmRSVP here

Wednesday 1/31: Recovery day

  • Everyone should do 20-40 minutes of easy running or aerobic system cross training, or optionally rest
  • Wednesday morning run in Central Park: RSVP here
  • Wednesday evening run in Brooklyn: RSVP here

Thursday, 2/01: Short speedwork day: 20-minute warmup, including jogging/drills/strides, then…

  • Short-distance (5K-15K) specialists (with a solid base): After warming up, do three sets of four short repeats: 4 x 400m @ 5K pace (60 second jog after each). Jog 3:00 after the set. Then 4 x 300 @ 8sec/mile faster than 5K pace (45 seconds recovery after each). Jog 3:00 after the set. Finally, 4×200 @ 16 sec/mile faster than 5K pace (30 second jog after each). Finish with 15+ minutes of easy jogging to cool down.
  • Boston marathoners, Advanced New Jersey marathoners, and NYC Half specialists: After warming up, do 8-10K of Canova Ks. Canova Ks are a continuous run alternating paces every 1000m between half marathon pace and marathon pace, with no rest between speed changes. Finish with 20 minutes of easy jogging.
  • 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): https://www.meetup.com/dashing-whippets/events/247091640/

Friday 2/02: 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, 2/03-04: 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 marathonersAdvanced New Jersey marathoners and Intermediate New Jersey marathoners2:15-2:30 of running at long run pace
  • NYC Half specialists: 14-15 miles at long run pace
  • Short-distance specialists with a solid base1:20-1:30 of running at progression run pace
  • Runners who are building a base1:00-1:15 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 pacestarts 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/

NEXT Monday 2/05: Easy day

  • Same workout as most Mondays: Run 30-60 minutes easy, or optionally rest

Training Calendars

More about Matt

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

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