Jack Daniel's training

1.) your long run needs to be longer

2.) try 6 x 1200 at t-pace with a 400m jog in between. if you run the 1200s in 4:30 and the jog in 2:00, you're averaging 6:30s for 39 minutes, with 27 minutes at 6:00 pace.

3.) go easier on your easy days

Lenny Leonard wrote:

1.) your long run needs to be longer

2.) try 6 x 1200 at t-pace with a 400m jog in between. if you run the 1200s in 4:30 and the jog in 2:00, you're averaging 6:30s for 39 minutes, with 27 minutes at 6:00 pace.

3.) go easier on your easy days

Great advice Lenny. I'd only quibble with (2). If OP's looking to substitute for a 40 minute tempo, I agree he should break the tempo run into pieces. But I wouldn't break it so much. Maybe two miles on/2 minutes off x2, then one more mile on.

Not sure how the above poster determined that your long run needs to be longer, when you posted no specifics about your long run.

Now, for your question. Looking at the 1st edition of Daniels Running Formula (5-15k plan), the advice about breaking the tempo up into cruise intervals is a good idea.

My book shows phase II to only include a cruise interval workout every other week. THere are no continuous tempo runs in phase II. Not only that, but he says to limit it to 10% of weekly volume, or 10k, whichever is less. So, 40 minutes, even as cruise intervals, is too much. And, you should only be doing the full 10k if your weekly mileage is over 62 mpw. Is it?

Then, in phase III, you add continuous tempo runs. Alternate each week between the cruise intervals and a continuous 20-minute tempo run.

I'm curious, what point in a racing season is this Phase II?

but if the tempos are 10% what does the other 90% consist of?

heldyourhorses wrote:

I'm curious, what point in a racing season is this Phase II?

but if the tempos are 10% what does the other 90% consist of?

1. My interpretation is that Phase II, is a late base/early transition to begin adjusting to faster running.

For the generic 24-week plan, each phase (I-IV) lasts 6 weeks. So, phase II is weeks 7-12 (of 24). It is phase III, where Daniels starts including heavier interval & tempo workouts and early, low-key races as an option.

2. Tempos would be 10% or less, Intervals would be 8% or less, Repetitions would be 5% or less, long runs would be 25% or less, and whatever is left of the 100% would consist of easy steady runs. You obviously don't have to include all of the workouts in a particular week.

thanks for the answer, do you know if there is a general outline of these phases anywhere, I would like to compare it to my training

Besides in the book, I'm not familiar with any online sources that have complete general outlines of his phases.

In a nutshell, for 5-15k training it's:

Phase I (wk 1-3): Easy & Long Runs

Phase I (wk 4-6): Same, but add strides 4x per week to prepare for Phase II.

Phase II (wk 7-12): Begin moderate workouts; Repetitions @ 1500 pace and Shorter informal intervals (around 5k pace) each week; Every other week a cruise interval workout at T pace; Prepares for Phase III.

Phase III (wk 13-18): Most intense period. Full interval workouts 1-2x per week; Alternate cruise intervals with 20-minute tempo runs weekly. Substitute early races for a weekend interval workout.

Phase IV (wk 19-24): Same frequency of Tempo workouts, but slightly shorter (8% of weekly volume); Adds in a weekly "Mix" workout that his all three paces (T, I, and R). Weekend interval workout or race.

I would highly recommend getting the book. It's a great resource to have. If you don't want to spend the money, I've found many libraries have it on the shelf.