Will following Daniel's formula lead me to sub 15 5k?

Daniels will ultimately lead you no where---you'll drop his program in a year or less---everyone does. It's always the same with those who follow Daniels---initial enthusiasm followed by reality then disillusionment.

Really? Seems pretty well proven and highly regarded. Every coach I know does some form of Daniel's training. What would you recommend instead? Or are you just trolling?

I agree with the poster above.

Daniels left me disappointed. Try the Canova system. There are numerous threads on here about it.

Always do the strides. 4x100 everyday at sub-5K pace won't hurt you. I always do them prior to workouts.

As to the other question about easy paces...he said you shouldn't EXCEED those easy paces. If your easy pace is 7:00 flat on his chart, you don't go everyday at 6:45 pace.

I'm in the middle of his 1500m-3000m plan. The workouts turn into a painful experience if you try to run faster than your VDOT. It's sort of strange how accurate the suggested paces are...and if you follow them exactly...you'll make it through the workouts.

Thanks, I don't plan on running faster than my VDOT. I also always do some strides before workouts. But I was referring to the strides in Phase I to do after easy runs. I am going to do that, but then I was wondering if strides should still be done on easy runs even when there's a workout the next day.

5k hopeful wrote:

Thanks, I don't plan on running faster than my VDOT. I also always do some strides before workouts. But I was referring to the strides in Phase I to do after easy runs. I am going to do that, but then I was wondering if strides should still be done on easy runs even when there's a workout the next day.

Didn't you say you were hoping to follow the schedule? Does he schedule strides in phases II, III, & IV, or not? I would do what it says.

Fair enough. No, strides are not listed in Phases 3/4. Just wasn't sure if they will make any difference or be of any importance if I do them or not on days between workouts. I suppose I will just leave them out once workouts take over.

Thoughts on using spikes for my workouts?

5K hopeful, I wish you all the best in your endeavor.

However, understand you may not make that big a jump in performance in one cycle or even one year. Don't be discouraged and give up and try another approach stay with it because it may yield results in the second or third year, or maybe never. it will not be a waste of your time as it is part of a process , enjoy the journey.

I remember Dellinger or Bowerman felt a 3 to 5 % improvement was pretty good. Given what you gave as your current fitness level that should give some where between 15:31 ( A PR) to 15:51 if I did the math rightoff the top of my head. All the best.

Always marry any training plan with the following rules of recovery:

--if your resting heart rate is 5 beats above normal, rest, walk easy, or run easy

--if you are too exhausted to train on any given day, and you miss a scheduled run, don't try to make it up. Just move on to the next day in the schedule. Cramming in missed training days is unnecessary and counterproductive and just a sign of an obsession about training. Recovery is equally as important as training. Avoid the big OT. Monitoring Resting heart rate will help you do that

--avoid fitness obsession

If you follow these rules, Jack Daniels will work for you.

Do your workouts in whatever you will be racing in. Also, don't just neglect hills because someone told you he knows some fast people who stick to flat ground. Hills work wonders at building strength and can get you in some serious shape.

first week has gone well. just some easy running. few days of strides after, getting back into shape. will run easy the next 3 weeks. maybe a light tempo in 2 weeks. will continue strides. nice to be in the easy phase of just getting out the door.

was wondering how important or necessary drills are. i dont have a routine of them. do i need them? if so why, and what and when is a good routine to do?

I've done the Daniels 800m training.. that lasted for a few weeks because i got injured and I was doing this middle of my hs career.

I did phase 1 for 4 weeks because of a short offseason. I did 2 workouts in phase 2 and it was success until afterwards when i got injured. At that time, i ran a 6 second PR in the 800m from 2:18 - 2:12 and also broke 60.00 (didn't focus on 400 that much).

My friend did the mile training and improved from 4:55 to 4:31.

Regards to your question about strides. Strides are important. Every single coach makes you do strides.

And then the question about spikes. Running in spikes can get you injured if you do it too much. I suggest doing it at phase 4 or once in the first 3 phases.

Good luck

oh and finally.. drills are important too. They make you become a great runner and you even feel good too!

Heres what you should do:

High knees,

butt kickers,

Drills that help your hamstring(don't know the names exactly)

bounding

feet inward and outward walks(for your shins)

Etc.

2 weeks in. just more easy running. feeling good. did drills yesterday. is it best to drills after a run?

does anyone have a good core workout they could recommend? something i can do 2-3 times a week

I don't want to hijack your thread, but I'm doing the same thing as you are, almost. I'm in week 3 of a 17 week buildup using the Daniels 1500/3000 plan.

So far it has been a mixed bag - week 1 was great,week 2 I missed 3 days with a very sore adductor.

right now I am heading out to start week 3's Q1 workout.

To prevent injury (I hope), I dropped my mileage to 35-45 mpw from 45-50, and I may drop the 3rd quality workout.

I plan to do all the workouts on rolling hills with a garmin.

I am older and slower than you - 45 years old and around 17:15 for 5k.

I'll keep checking in on this thread to see how you are doing and to compare notes.

best of luck to you. props to you for going after the shorter distance. i know im a 5k guy myself.

i won't start workouts for another month or so. just getting fitness back and staying healthy.

i respect your enthusiasm, but at some point in your life you'll need to do some research and make decisions on your own. don't ask so many questions that are so easily found online. a big part of running as your own coach and motivator, is knowing and listening to your body. if you're always asking people what you should be doing instead of understanding what your body is feeling and reacting, you'll get hurt or burned out or both. use your head. there's no magic answer. you could do the Daniels plan word for word and run 16:30....or you could be in tune with your own running and find success. chances are, you'll end up enjoying it more too if it's by your own design

5k hopeful wrote:

2 weeks in. just more easy running. feeling good. did drills yesterday. is it best to drills after a run?

does anyone have a good core workout they could recommend? something i can do 2-3 times a week

5k hopeful wrote:

best of luck to you. props to you for going after the shorter distance. i know im a 5k guy myself.

i won't start workouts for another month or so. just getting fitness back and staying healthy.

--

I'm probably more a 5k 10k guy myself, but after 30 years of running you start looking around for new challenges.

good luck with the program -

%^%&&**(#()_# I am hurt again from this program. I run 3 years with no injuries, then I start with Daniels and I get hurt twice in a month. The first was minor, I hope this one is too.

I might just be too old (45) for this.