Phase 2 Daniels as well as some other workouts have R reps + a tempo + R reps. For example 6 x 1 T w/ 1 minute rest + 4 x 200 R.
Is it assumed you should recover to pretty much full recovery between the tempo and the R reps?
Phase 2 Daniels as well as some other workouts have R reps + a tempo + R reps. For example 6 x 1 T w/ 1 minute rest + 4 x 200 R.
Is it assumed you should recover to pretty much full recovery between the tempo and the R reps?
That's my take. Daniels prescribes rep work for the purpose of improving running economy. If you are fatigued going into the reps after the cruise interval set, your form will suffer and you will actually be doing the opposite of what the reps are intended to achieve. So full recovery is what I think is intended.
I usually take my last 60 sec standing rest after the final tempo mile and then jog for a 400m or so to get rid of the concrete legs before doing the R reps.
If he calls for R then tempo, I usually go right to the tempo after my final recovery jog for the R reps.
How to do it proper? I follow the paces that Daniels propose. But I never mix the different purpose in a treshold/tempo interval session with repeats at 800-1500m racepace. The repeats will be suffering if they are done after 6 x 1 mile treshold/tempo. And the opposite......if repeats at racepace 800-1500m are done before 6 x1 mile the treshold/tempo run will be suffering.
I find that kids need to learn how to change paces in a race (when is a hs race ever a constant pace?), and get used to running fast when they are tired. So yes, the form does suffer during the last Rep repeats, but that is when I'm at my loudest focusing my kids on form. I don't want a full recovery for the athletes, but usually it is still around 4 minutes after the tempo session. Doing Rep repeats before the tempos really serves as an extended warm up and preparation to running fast, I don't want kids exhausted after these.
I agree with this approach. It is a fine line between balancing the goal from of maintaining good form throughout and the goal of being able to maintain that form through some fatigue.
I think Daniels would say that if you do the reps relatively fresh, you will build some degree of muscle memory that will carry over when fatigued.
Personally, I kind of cut the baby in the middle and go with full recovery between sets (3-4 minutes of active rest), but keep the rest during the reps set short (200 jog between the 200s).
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