As the "plans" in Daniels go from 5-10k to Half marathon, which plan would you use to peak for something in the 15k - 10 mile range?
As the "plans" in Daniels go from 5-10k to Half marathon, which plan would you use to peak for something in the 15k - 10 mile range?
I would use DANCAN-system and peak for 15k-10 mile with mainly 10k-half sessions. EXACT individual control up to peak race. :)
In the 2nd edition of his book, the plans go 5k-15k and then half-marathon-marathon.
So the facile answer is to do the 5k-10k plan.
The more complicated answer is that even in the second edition he struggles with how to deal with an in-between distance - in that case it was the half marathon. He really didn't do a very good job of addressing it other than to acknowledge that it could go either way (5k-15k or marathon plans) and that the right answer probably depends on your preferences, strengths and weaknesses.
I have not seen his half marathon training plan, but I assume it is pretty threshold pace intensive, and I think that makes it more suitable for the 15k and 10 mile distances since you will be running those at closer to threshold pace than vo2max pace.
Of course, if you are running these in a way that has you focused on place and racing rather than trying to achieve the best time, you might want to focus more 5k-10k as it will put you in a better position to make and respond to moves made by your opponents during the race as compared to simply preparing you for a best possible time on a steady effort.
Personally, I would draw up a hybrid plan with a heavy vo2max emphasis during phase 2, a heavy tempo emphasis during phase 3 (with maybe 1 or 2 maintenance vo2max workouts), then a phase 4 that had some vo2max sessions early in the phase, followed by race modeling efforts at the end. Throughout all 3 of the quality phases, I would emphasize longer tempo sessions than he would prescribe for the 5k-10k (something more along the lines of what he does for the half and full marathon). My long runs would also be longer than for 5k/10k training - say maybe 16 or 17 as compared to 12-14.
If only DANCAN had a book!
The book " With DANCAN-system to the top" will be there in some years I hope. COACH J.S :)
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