| michiganxcrunner |
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Just started reading Daniel's Running Formula and I'm trying to set up my training for xc season. I've been following a summer plan since June 11th (In total, it will be 9 weeks ending on August 11th), so I'm assuming that should cover the first phase. My question is, how much of Phase 2, 3, and 4 should I include during my season? The season will last from August 11 when my summer plan ends to November 3 when State is. If you've read the book, please help me out here! Thanks! |
| max219 |
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I wouldn't follow the plan as it's written in the book, that is just an example. I would make sure you finish your 5-6 week Phase 3 about 2-3 weeks before your last championship race. I like to cut the 4th phase short since Daniels excludes lactate tolerance workouts and race specific work (if the race is longer than 1-2 miles). I do one mixed pace workout (rep, interval, threshold) and one race specific work during those 3ish week. Work backwards from the last race - 3 weeks of phase 4, 5-6 weeks of phase 3, and the time before that focus on building and maintaining mileage and getting in lots of tempos and thresholds, as well as short hill/flat sprints and JD defined "rep" workouts. |
| michiganxcrunner |
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Thanks man, appreciate the advice. What would you suggest as far as race-specific workouts for the 5k? (I'm shooting for around 16min) |
| max219 |
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I've always had trouble figuring out good workouts for those last 3 weeks. A standard one is 5 x 1000 at goal pace with 2-3 minute rest. Maybe you can do something faster like 3 x 1000 at around 2 mile race pace with a good amount of rest. You could do some lactate tolerance workouts the last few weeks as well, like 3 x 800 at mile pace with 5 min rest. Or maybe 400 repeats at 800-1200 pace with 3-4 minute rest. Another good one is sets of 5 300s at 1200 pace with 30sec-1 minute rest, and a 5 minute rest between sets. Do these workouts sparingly though, for doing too many (more than 4) can have negative effects. What you do those last few weeks should aim to get you used to race pace (or a faster pace) and to sharpen up. The most important part of training though, in my opinion, is what is done the weeks before that. Mileage, tempos/thresholds, and general aerobic strength. You are just putting on the finishing touches at the end. |