Smoove,
Would you ever post schedules for any of your athletes on here? I love reading about your advanced understanding of Daniels, but would love to see it adapted in a few different circumstances.
Smoove,
Would you ever post schedules for any of your athletes on here? I love reading about your advanced understanding of Daniels, but would love to see it adapted in a few different circumstances.
First, let me disclaim any advanced understanding of Daniels. I certainly have an advanced understanding of my take on what Daniels is getting at, but who knows if my take is right.
Second, below are some examples. The biggest variations will revolve around race schedules, distance of goal race, number of weeks available in a training cycle and each individual athlete's strengths, weaknesses and preferences. The last part is a bit more art than science. But in each case, I stick to the core principles that Daniels espouses. I only list the quality days.
The woman was a miler in college, but has really lost touch with her speed. I am trying to balance getting her back in touch with that against the fact that her long term goal is an OT in the marathon. I want her to focus more on 5k/10k until later in the qualifying cycle, but she keeps finding marathons to run, so I am trying to strike a bit of a balance there. Normally, I wouldn't include any 200s or 400s in anticipation of a marathon.
The guys is a stud across all distances, but has been focused on other things and has no one to train with. He loves the long slow stuff, despite being a 3:44 1500 guy in college. I think the long stuff comes easily to him, so I am trying to get him out of his comfort zone some, and am trying to stoke his competitive fire some by making him run hard and making him uncomfortable during something that he is really good at. I also don't think that playing directly to his strengths and ignoring his weaknesses is going to do him any favors. Again, that is probably more intuition and art than science.
Female Peachtree athlete emphasizing Chicago:
6/5: 10 mile progression run; 5 x 1200 intervals
6/12: 4 x 1600 intervals; 2 x 2.5mi at tempo w/3:00 rest
6/19: 5 x 1 mile at tempo pace; 3-4 sets of: 200 @ rep, 200 jog; 1600 @ 10k, 200 jog, 200 @ rep]
6/26: 3 x 200, 5 x 1200 interval pace, 3 x 200; 4 x [800 (interval), 200 jog, 200 (rep), 200 jog, 200 (r)]
7/4 RACE
Male Beacon to Beach (Beach to Beacon, whatever it is called), with a long term focus on CIM
7/3: Peachtree; 20 minute tempo run
7/10: 8 x 800 intervals with 400 jog rest; 4 x 200 (r), 5 x 1 mile cruise intervals, 4 x 200 (r)
7/17: 2x [5 x 400 (r) w/400 jog, 800 between sets], 10 mile progression run
7/24: 3-4 x [200 (r), 200 jog, 1600 @ 10k pace, 200 jog, 200 (r)]; 4 x 1 mile cruise intervals
7/31: 8 x 400 (r); RACE
That is some nice art.