Can someone explain what Daniels means for the R2 workouts by "may be hills?" Does he mean to run the same workouts except uphill? Just run hills hard for the same time? Something else?
Can someone explain what Daniels means for the R2 workouts by "may be hills?" Does he mean to run the same workouts except uphill? Just run hills hard for the same time? Something else?
I don't have the book to hand but somewhere in the text he says that doing your reps up hills is very desirable if you have some hills handy. (I suspect he coached in quite a few places that didn't, or where it was just more practical to supervise multiple groups at the track).
Just run equivalent time and rep numbers uphill, and don't worry about the recoveries. 'R pace' is approximately 1500 effort, so a one minute hill would certainly be tiring by the end of it. If you're doing 35sec efforts you'd be stopping
Daniels schedules get a lot closer to what many other great middle distance coaches have recommended if you do hills when you get the chance.
A question on those vdot tables i read,
Are those E paces suppose to be average running paces for easy runs and long runs or the fastest you are allowed to run on your easy runs (not talking regeneration here)?
Easy is supposed to be easy.
NYCMaster wrote:
When I focus on the 1500mm - 3000m training program, I also need to use quite different VDOTs for the different paces.
I can mile in 5:10, a 64 VDOT. But I can't run a set of 5 x 1000m intervals much better than 6:00 min/mile pace, putting me around 53 VDOT. My best 10K is around 42, giving me a VDOT for T pace of about 49. My natural easy pace (about 68% of HR reserve) is about 9:20/mile, which gives an even lower E VDOT of 45. And it is not that I am untrained -- I have been doing 30-45 mile weeks for over 10 years.
That said, I like the Daniels plan. It always gets me to target races in peak form.
5:10 mile is VDOT of 57. Daniels says "of course some runners might have different vdot values depending on the distance raced...in such cases select your highest vdot value for your training intensity". Some tough training ahead! If you follow the formula your easy pace should be determined by race times not HR reserve I.e. 7:41 per mile easy.
NYCMaster wrote:
I can mile in 5:10, a 64 VDOT. But I can't run a set of 5 x 1000m intervals much better than 6:00 min/mile pace, putting me around 53 VDOT. My best 10K is around 42, giving me a VDOT for T pace of about 49. My natural easy pace (about 68% of HR reserve) is about 9:20/mile, which gives an even lower E VDOT of 45. And it is not that I am untrained -- I have been doing 30-45 mile weeks for over 10 years.
This guy is obviously undertrained aerobically.
Just because you claim you aren't, doesn't make it true, lmao. What makes you so sure 30-45 mpw is enough to maximize your aerobic development?