I think Jack Daniel’s hits it out of the park when it comes to paces used on your hard days based off your race times. However, I think he misses the mark when it comes to easy running. Saying to add 2 minutes to your 5k pace. Having a 16:XX runner running 7:20s on easy days is way to fast in my opinion. Thoughts?
I think Jack Daniel’s hits it out of the park when it comes to paces used on your hard days based off your race times. However, I think he misses the mark when it comes to easy running. Saying to add 2 minutes to your 5k pace. Having a 16:XX runner running 7:20s on easy days is way to fast in my opinion. Thoughts?
Yeah, that hack had no idea what he was talking about, I'm sure you know better.
I think Jack Daniel’s hits it out of the park when it comes to paces used on your hard days based off your race times. However, I think he misses the mark when it comes to easy running. Saying to add 2 minutes to your 5k pace. Having a 16:XX runner running 7:20s on easy days is way to fast in my opinion. Thoughts?
Seems pretty slow. We were always about 90s off in HS…
2 mins is right in the range of reasonable. Debating if it should be 1:45 or 2:15 is a waste of time. the 4+ mon crowd is just looking for an excuse to be out of the house and to kill time.
I think Jack Daniel’s hits it out of the park when it comes to paces used on your hard days based off your race times. However, I think he misses the mark when it comes to easy running. Saying to add 2 minutes to your 5k pace. Having a 16:XX runner running 7:20s on easy days is way to fast in my opinion. Thoughts?
High schoolers are notorious for running easy runs way too damn fast.. I know this because I was guilty as hell of doing this. Looking back most of my easy runs were probably closer to tempo efforts. Personally now run my easy days about 2:30 slower than my threshold. Unless you are in base and running steady or moderate to get ready for tempo efforts then there is no point in running that Z3 grey area just go out there and get the miles in.
I think Jack Daniel’s hits it out of the park when it comes to paces used on your hard days based off your race times. However, I think he misses the mark when it comes to easy running. Saying to add 2 minutes to your 5k pace. Having a 16:XX runner running 7:20s on easy days is way to fast in my opinion. Thoughts?
Yeah, that hack had no idea what he was talking about, I'm sure you know better.
The pros that post on strava don't really seem to follow his recommendations for easy pace
This post was edited 16 seconds after it was posted.
I think Jack Daniel’s hits it out of the park when it comes to paces used on your hard days based off your race times. However, I think he misses the mark when it comes to easy running. Saying to add 2 minutes to your 5k pace. Having a 16:XX runner running 7:20s on easy days is way to fast in my opinion. Thoughts?
I think Jack Daniel’s hits it out of the park when it comes to paces used on your hard days based off your race times. However, I think he misses the mark when it comes to easy running. Saying to add 2 minutes to your 5k pace. Having a 16:XX runner running 7:20s on easy days is way to fast in my opinion. Thoughts?
High schoolers are notorious for running easy runs way too damn fast.. I know this because I was guilty as hell of doing this. Looking back most of my easy runs were probably closer to tempo efforts. Personally now run my easy days about 2:30 slower than my threshold. Unless you are in base and running steady or moderate to get ready for tempo efforts then there is no point in running that Z3 grey area just go out there and get the miles in.
When you’re young and have no wear and tear you can get away with it. They also don’t do very high mileage.
College coaches don’t have to worry about runners longevity and as a result tend to have their runners doing easy runs quickly.
Your typical pro four minute miler type does easy runs at about 7 min pace or mile plus 3 min. So, 5K plus two min is pretty fast.
I think Jack Daniel’s hits it out of the park when it comes to paces used on your hard days based off your race times. However, I think he misses the mark when it comes to easy running. Saying to add 2 minutes to your 5k pace. Having a 16:XX runner running 7:20s on easy days is way to fast in my opinion. Thoughts?
Jack Daniels.
Jack Daniels' principles.
You're welcome.
Um actually, Jack Daniels's principles is also correct.
Try his program and see if it works for you. You can make a modification like slower easy runs if you need, but I don't think 5k + 2 mins is too fast for most.
High schoolers are notorious for running easy runs way too damn fast.. I know this because I was guilty as hell of doing this. Looking back most of my easy runs were probably closer to tempo efforts. Personally now run my easy days about 2:30 slower than my threshold. Unless you are in base and running steady or moderate to get ready for tempo efforts then there is no point in running that Z3 grey area just go out there and get the miles in.
When you’re young and have no wear and tear you can get away with it. They also don’t do very high mileage.
College coaches don’t have to worry about runners longevity and as a result tend to have their runners doing easy runs quickly.
Your typical pro four minute miler type does easy runs at about 7 min pace or mile plus 3 min. So, 5K plus two min is pretty fast.
Just because “They can get away with it” doesn’t mean it’s beneficial or smart and especially not for long term development.
Any pro that is running a sub 2:10 marathon 4:58 mile pace should never run an easy run slower than 7 minute pace. It is what we always called JUNK MILES.
Yeah, that hack had no idea what he was talking about, I'm sure you know better.
Easy is a feeling, not a number.
People say stuff like this, but I don't think it is always super helpful. Pretty much anything (say) 10% slower than MGP or more feels "easy" in some sense, but that is a wide range of paces.
I think one thing that helps is to distinguish "recovery" and "easy" pace. On recovery days (within reason) I don't think you can run too slow, but "easy" days (e.g. your easy long run or your Thursday run if you do a workout Tuesday/Friday) I don't think what Daniels prescribes is too far off (particularly for relatively low mileage high schoolers). This might be obvious to experienced runners, but might not be obvious to a newer runner whose coach just told them "easy is a feeling" (but observationally I would guess a lot of even experienced amateur runners run WAY too fast on their recovery days).
Any pro that is running a sub 2:10 marathon 4:58 mile pace should never run an easy run slower than 7 minute pace. It is what we always called JUNK MILES.
I don't think everyone agrees on what they mean when they say "junk miles". I've also heard miles run too fast (e.g. 10% slower than MGP on a down day) referred to as "junk miles" because you aren't recovering, but you're also not getting a huge training stimulus.
Any pro that is running a sub 2:10 marathon 4:58 mile pace should never run an easy run slower than 7 minute pace. It is what we always called JUNK MILES.
The Kenyans jog 9 minute pace and still out run your 2:10 so what about junk miles
It really depends on what type of “easy” day it is. The easy day after a race or hard workout is different than an easy after a threshold session. Also, if you take two easy days between workouts then one can be slow and the other can be more moderate. I agree that Daniels doesn’t address this very well. Actually he states that 75-80% heart rate is no man’s land. I disagree, because that’s more a moderate pace and can be very useful in overall training.
High schoolers are notorious for running easy runs way too damn fast.. I know this because I was guilty as hell of doing this. Looking back most of my easy runs were probably closer to tempo efforts. Personally now run my easy days about 2:30 slower than my threshold. Unless you are in base and running steady or moderate to get ready for tempo efforts then there is no point in running that Z3 grey area just go out there and get the miles in.
When you’re young and have no wear and tear you can get away with it. They also don’t do very high mileage.
College coaches don’t have to worry about runners longevity and as a result tend to have their runners doing easy runs quickly.
Your typical pro four minute miler type does easy runs at about 7 min pace or mile plus 3 min. So, 5K plus two min is pretty fast.
pretty much every 4 min guy I see is doing 6:30. 05 basically 5k+ 2 mins.Guys like JI are doing 6:00-6:15s. Rupp and Mo were doing 5:45s. Adjust for altitude and footing..
90s off 5k is on the fast end and 2:30 is getting toward the slow end.
HS go to fast but we aren’t talking about 5k+2mins. They are doing the 5k+1 to keep up with the kingdom’s a 5k 90s faster. Too fast is bad. Doesn’t mean the right move is to go too slow…
Super Shoe era is messing everything up! Some of these Coaches think it is them that caused the drop in times! Everything needs reviewing! It is a new era now and there is a lot of B S OUT THERE