DR. DANIEL'S BASE PHASE

Bump... I'd like to know as well.

Take about six weeks to build up to normal mileage, with you long run and strides. Then gradually incorporate a repetition workout with full recovery and a 20 minute threshold run. You can increase your mileage every three weeks on this regime by the number of workouts you do. So, if you run seven times a week, you can go up seven miles every three weeks. The max you can go up is ten miles. Once you get accustomed to this, you can add a nonstructured fartlek type interval workout on saturday.

What's the minimum mpw a beginner should build up to before moving to phase 2?

thanks that it very helpful, but only six weeks to buildup to normal mileage? I'm aiming for 120 miles and am currently 110ish? What kind of repitition workout? And only a 20 minute tempo?

Daniels doesnt make it as strict as that. He doesnt however ever tell you how to build up if you are going to 120 except to increase your weekly by no more than 10 or one mile per workout you do a week, whichever is less. He gives examples of other tempos in which you go slower but get down to LT during the last couple miles. The tempos can be anything from 20 at LT to 50 minutes at LT+25 where you eventually get down and really you can tempo longer than 50 minutes, depending on the distance youre racing.

Repetition workouts are at fast paces with a lot of rest, not Vo2 intervals which he brings in later. The idea is to get used to a faster pace while running a tempo for endurance, then improving your Vo2 max substantially later in the season doing hard intervals which you will be ready for via your LT work and your ability to cover ground quickly in the form of repetitions. At no point do you phase out one type of workout altogether, you can do a few vo2 interval workouts in phase 2 and reps in phase 3. He just says more LT and R during 2 and more I during 3. Keep doing one of each workout type within a 2 and a half week span so you dont get away from one aspect... given you are doing 2 workouts a week.

If you have more questions shoot em and I will answer.

Again thank you

An innocent question. Do athletes from any countries other than the US follow daniel's? I've been searching but none have said yes yet. Also, how heavily is he followed in the US?

Hmmmm wrote:

An innocent question. Do athletes from any countries other than the US follow daniel's? I've been searching but none have said yes yet. Also, how heavily is he followed in the US?

im from australia and i'd never heard of him before i found letsrun. no one in my training group had ever talked about him or mentioned him either...

I'm from oz as well and only heard of him from letsrun. I asked people i know from here, new zealand and england. Nobody has heard of him. I think the US MD is suffering from danielitis.

What is the minimum weekly mileage one should attain before starting Daniels' phase II? 40mpw maybe?

Uh maybe even 35... Realistically though following Daniels is a lot easier if you are running above 60

And to others: I dont know who follows Daniels... I hardly even do, Im more Lydiard style w/o the hill bounding phase which I dont really know about. I do my stuff backwards from what Daniels says to be honest, like I start of with a lot of Tempo, barely any R and some Vo2 intervals and basically just keep my training balanced from beginning to end. I keep my mileage the same or slightly more than base phase through the season as well. I am interested in what it would be like to really try it Daniels' way completely.

Daniels says raise your mileage 10mi every 3 weeks through phase II, or III if you REALLY want to. Given that each phase is only 6 weeks long, it's not very conducive to high mileage (especially because he introduces high-intensity Repetitions so early in phase II).