To be fair, much like with the third installment in The Godfater trilogy, I make believe the third edition of Daniels' Running Formula never happened, so I cannot use that to support my position.
A few more principles that I forgot:
Reps should be :30-:90 long and rest to work ratio should be 3:1.
Work to rest ratio on cruise intervals should be 5:1.
Intervals should be 3:00-5:00 long and the work to rest ratio should be 1:1.
These tend to be rules of thumb to me more tha principles.
Turnip
Hi Smoove trying to rekindle this thread and was hoping you and possibly some others could add some insight.
There's a lot of great info on here already so thank you for all for it!
Some background -
35 male, no past running experience or athletic background, been running for 2 years come June.
5’8, 132lbs.
Run 70-100km a week
PR’s
mile - 4:50, last year
5km - 17:45 during the half mentioned below
10km - 36:32 during the half mentioned below
HM - 80:05 last week (clearly crashed on the latter half of the race) was aiming for 1:17
some workouts from this last training cycle(8weeks) which was shorter than i hoped due to snow and some slight injuries (calf strain at the beginning and hamstring issues 3 weeks from the race), were
4x2km 7:00, 7:02, 7:02, 7:17, [2”ar]
19km, 4kmup, 6km@3:40km, 1km easy 2km@3:40, 1km easy, 1km@3:28, 4kmdown
4x1000/3x500/2x200/5x100 [2”,1.5”,1”,.30”ar]
3:18, 3:22, 3:19, 3:20
1:34, 1:35, 1:34
.33, .34
.16 - .17
i was only able to do these workouts a few times but it gives you a glimpse at how pedestrian i am.
there’s another hm coming up may 1st that i’d like to start training for come next week. which would leave me with 10 weeks to prepare and was wondering if a jack daniels approach would work in this short amount of time? considering each of his phases are intended for 6 week periods.
thanks