Dashing Whippets Training Plan, February 05 – 11, 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 7 of training plans for the Boston and New Jersey marathons, and week 6 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 2/05: 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 7pm:

Tuesday 2/06: Long speedwork day: Warm up 1.5-2 miles. Then…

  • All healthy runners (Spring marathoners and half marathoners, as well as short-distance specialists): After warming up, do a 3-6 mile Lactate Alternation Run. A Lactate Alternation Run is a continuous run alternating every half mile between 15 seconds/mile FASTER than half marathon pace and 15 seconds/mile SLOWER than half marathon pace, with no rest between pace changes. Those new to speedwork should stop at 3 miles; seasoned runners should aim for 4-5 miles; top-shape marathoners can go for 6 miles. Finish with 1-2 easy miles to cool down.
  • Runners in recovery mode (focusing on injury rehab, or coming back after time off): After warming up, add 3 miles at marathon pace or slower, then 1 easy mile to cool down.
  • Manhattan group workout in Central Park at 7pmRSVP here
  • Brooklyn group workout in Prospect Park at 7pmRSVP here

Wednesday 2/07: 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, 2/08: Short speedwork day: 20-minute warmup, including jogging/drills/strides, then…

  • Short-distance (5K-15K) specialists (with a solid base): After warming up, do 3 repeats of 1 mile @ 10K pace, with just 400m (or 2:30-3:00) of jogging after each. Optionally, add 2 repeats of 200m at one mile race pace (200m jog after each). Finish with at least 15 minutes of easy jogging to cool down.
  • Runners who are building a base (not much recent speedwork, or coming back after time off): Same workout as “Short-distance specialist” workout, but do the one-mile repeats at 15K to half marathon speed.
  • Boston marathoners, Advanced New Jersey marathoners, and NYC Half specialists: After warming up, do 4 repeats of 2000m at 15K pace, with 2:00 of jogging between them. Finish with a 15+-minute cooldown.
  • Intermediate New Jersey marathoners: Do a total of 65-75 minutes of easy running (including warm-up), with strides & drills. (No cooldown required.)
  • 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 2/09: 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, 2/10-11: 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 marathoners: 19 miles at 5% slower than marathon pace (i.e. a little faster than long run pace, but slower than your goal race pace)
  • New Jersey marathoners2:30-2:45 of running at long run pace
  • NYC Half specialists: 15 miles at long run pace
  • Short-distance specialists with a solid base, and Runners who are building a base1:20-1:40 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/

NEXT Monday 2/12: Easy day

  • Same workout as most Mondays: Run 30-60 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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