Jack Daniels Plan A last week

Training Advice/Discussion

5 years ago 11/11/2018 9:12am EST

Hello! I'm currently approaching the last week of Jack Daniels' Plan A running at about ~40 mpw. The prescribed last week, despite being 7 days out from the race seems to be a lot of mileage.

7 days out: 1.5 hr E

6 days out: 1 hr E + 4-6 strides

5 days out: 2miles E + 4 x (1,200m T w/ 2min rest) + 2miles E

4 days out: 40-50min E + 4-6 strides

3 days out: 30min E + 4 strides

2 days out: 0-30min E

1 days out: 30min E

For me, that adds up to nearly 37 miles, almost my peak volume during a taper week. I understand that these are mostly 'shakeout' runs, but should I also be decreasing the mileage?

5 years ago 11/11/2018 10:23am EST

re: hellosir

hellosir wrote:
Hello! I'm currently approaching the last week of Jack Daniels' Plan A running at about ~40 mpw. The prescribed last week, despite being 7 days out from the race seems to be a lot of mileage.
7 days out: 1.5 hr E
6 days out: 1 hr E + 4-6 strides
5 days out: 2miles E + 4 x (1,200m T w/ 2min rest) + 2miles E
4 days out: 40-50min E + 4-6 strides
3 days out: 30min E + 4 strides
2 days out: 0-30min E
1 days out: 30min E
For me, that adds up to nearly 37 miles, almost my peak volume during a taper week. I understand that these are mostly 'shakeout' runs, but should I also be decreasing the mileage?

No, just keep them in easy. It seems counterintuitive but it works.

5 years ago 11/11/2018 10:27am EST

re: hellosir

That plan is not designed for a peak mileage of 40, that's way too low

5 years ago 11/11/2018 10:38am EST

re: hellosir

hellosir wrote:
Hello! I'm currently approaching the last week of Jack Daniels' Plan A running at about ~40 mpw. The prescribed last week, despite being 7 days out from the race seems to be a lot of mileage.
7 days out: 1.5 hr E
6 days out: 1 hr E + 4-6 strides
5 days out: 2miles E + 4 x (1,200m T w/ 2min rest) + 2miles E
4 days out: 40-50min E + 4-6 strides
3 days out: 30min E + 4 strides
2 days out: 0-30min E
1 days out: 30min E
For me, that adds up to nearly 37 miles, almost my peak volume during a taper week. I understand that these are mostly 'shakeout' runs, but should I also be decreasing the mileage?

What did your weeks look like when you had a long and medium run scheduled? Only 2 runs per week?

5 years ago 11/11/2018 12:18pm EST

re: gallagher

gallagher wrote:
What did your weeks look like when you had a long and medium run scheduled? Only 2 runs per week?

Usually 3 or 4... stuck to the medium (following the speed work quite closely) and long runs (did 22 twice, 18 once) then would fill in with easy days 4-6.

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