Daniels Plan A...Help

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Threshold?

Don't Know...May be...may be somebody know...

That "T" workout isn't there in Daniels' book, at least in the first edition. Ask Dave Camire - maybe he modified things for some reason, but didn't explain the details.

Ok...Like undertstand that david modified the Program ? Where can see the plan ? I have not access to Buy the Book.

"T" is Tempo runs. You see that it is the predominant form of speed work, and they were my chief form of speed work for 2007 NY. You can get the appropriate pace from the chart at the end of this message. You get one minute rest for every 5 minutes of running.

Thank you very much....You can explain the series workout ? Sorry but really I am confuse

Don't know what you mean by "series workout."

Like:

5-6 X 20-30 second runs at comfortable fast pace (do not sprint these)

5 X 5-6 minute T with 1 minute rest + 1 hour easy run

Here need run 5-6 minutes plus 1 hour ? or the 5-6 minutes are included in hour ?

Do you followed this plan ? Can give me you Email to send my ask's ?

Thank you,

5-6 X 20-30 second runs at comfortable fast pace (do not sprint these)

These are just relaxed strides done after an easy run.

5 X 5-6 minute T with 1 minute rest + 1 hour easy run

The long, easy run is in addition to the tempo, although I did 40 minutes instead of the full hour. You can use the pace chart below.

I largely used this program for 2006 NY. (Sorry to say "2007" earlier.) 2:48:10.

"5-6 X 20-30 second runs at comfortable fast pace (do not sprint these)" this means you run 5 or 6 times 20 or 30 seconds at a fast pace.

"5 X 5-6 minute T with 1 minute rest + 1 hour easy run" this means you run 5 times 5 or 6 minutes with one minute rest between the 5 or 6 minutes repeats, then when you are done with the repeats you run for one hour easy.

i hope this helps.

MMMM...

Ok...Need run 1Hours plus repeats right ? I woul be running 1Hrs 25 minutes....the repeats muts be before of after Hour Easy ?

Note, they are not repeats but tempos. While I did one 20 mins. Easy, 2 X 10 min. Tempo, 40 mins. Easy, you're right about the amount of distance you end up putting in. That's why I cut down a bit on the Easy portion. But it's more a function of time than anything, because the long runs are at an Easy pace. For me, that was 7:15 v. 6:00 for the Tempo runs.

Ok...I strat to Understand...Other:

The Monday, Tue, Wed...Sunday in Weel 1-3 How many miles need Run ? The table show E1, E2, E3...like understand that E1 is Monday, E2 Tuesday, etc but What happen with Sunday muts be E6....

The Wed " T" How many miles ?

although if i was you i'd do the repeats after the hour then a cool down of about 15-20 min, you program states doing the hour run after the repeats.

The E-1, E-2, etc. are just for the taper period. For the early weeks, you're trying to build a base. Daniels' Running Formula (2d ed., at 257-58) suggests working to get 1 hour long runs, but not increasing running by over 1 hour a week, or 10 miles.

As to early Tempo runs, Daniels does not have any during the first 6 weeks. If you do one, the optimum time is 20 mins. so I'd do that.

Ok....I can run all day 1 hour except the Wed " T" by three weeks...correct ? If I ran all days 1 hours I would get at Solid base right...Have running 2 years but never have followe any training Plan and like Run my Fisrt marathon in July 2007, my times are:

10K 47 minutes

Half marathon 1:45:10

My tipical millage is around 40 miles by week, my longest Run was 30 Kms ( 19 miles )

How would be at Good plan for me ?

Thank you

why u tok like borat, eh?

The Plan is intended for anyone, and coming in with a solid base puts you in a good position. I suggest running a race, doesn't matter what distance, to tell you your current condition, which you would then use in the chart to come up with appropriate paces for the various workouts. You should try to get a copy of Daniels' Running Formula to help you understand the purpose of each type of workout.

Good luck.