I'm trying to follow Jack Daniels 4 week 2q marathon plan, peaking at 55 miles. 17 weeks out the workout is: 2E+3×1T+3 min rest+3×3min H w/2 min jog + 8x200R w/200 jog +1E.
What is the recovery meant to be after each of the threshold miles? Usually he writes it as like 3x1T w/ 1 min rests.
Know in the grand scheme it doesn't matter, just want to make sure I'm not missing any important stimuli lol.
If that was the case I think he would have said 3M @ T not 3 x 1T, but I agree he's not clear, Given the other work and level of the program I am pretty confident it is not 3 mile @ T but rather 3 x 1 mile at T.
"Cruise intervals are short-rest intervals performed at threshold pace. Here, because the duration of the individual runs within a cruise-interval session is relatively short, it’s important to do each run at threshold pace. The typical duration of individual runs within a cruise-interval session varies from about 3 to 15 minutes, with 1 minute of recovery time following each 5 minutes of run time. For example, when doing cruise-interval miles the rest between runs is usually 1 minute; between 2-mile repeats, a 2-minute rest is appropriate." Excerpt From Daniels’ Running Formula: Second Edition Jack Daniels, PhD This material may be protected by copyright.
The training schedules with I and R work specify "jogs" whereas the T workouts all specify "rests." I don't see where it specifically says "standing rest" anywhere, but I think if it was meant to be a jog (as in the I and R) it would have been stated that way?