Daniels 5k Phase III Mix workout

Training Advice/Discussion 5k/10k

4 years ago 10/13/2019 8:15pm EDT

I've been following Daniels 5 k plan and I'm on week 18. I see a "Mix" workout scheduled for week 19. The workout being a choice between-

a. 2-4 * 1000 to 1 mile T + 2 * 1000-1200 I + 4 * 200 R

b. 3-4 * 1000 T + 6 * 200 R + 2 mile acceleration with each 400 5 sec faster than last finishing at 3k pace

For people who have successfully followed this plan, what kind of rest do you take between intervals and reps in the cases above. For eg., in option a

1. Rest time between 1000m Ts- how long and is it jogging or standing?

2. Rest time after Ts and before Is- how long and is it jogging or standing?

2. Rest time between Is - how long and is it jogging or standing?

4 years ago 10/14/2019 9:26am EDT

re: MadScientistHobbyjogger

4 years ago 11/24/2019 12:51pm EST

re: MadScientistHobbyjogger

Bump. Can someone chime in on the rest time please?

4 years ago 11/24/2019 2:53pm EST

re: Daniels newbie

Rest between intervals (T) is roughly equal time to the work, jogging;

Rest between reps is 2 or 3 times as long as the work interval, however you need to take it to recover fairly fully (shorter is not better);

Jog easily for a few minutes in between.

4 years ago 11/24/2019 3:59pm EST

re: webby

webby wrote:
Rest between intervals (T) is roughly equal time to the work, jogging;
Rest between reps is 2 or 3 times as long as the work interval, however you need to take it to recover fairly fully (shorter is not better);
Jog easily for a few minutes in between.

Approximate rest for each type of rep per daniels

T pace - 1:5 rest to work ratio ie: 1 min for every 5 min of running

I pace - 1:1 rest to work ratio ie: 1 min for every 1 min of running

R pace - 2-3:1 rest to work ratio ie: 2-3 min for every 1 min of running

You can rest however you want but it is usually suggested that you jog lightly during the recovery.

4 years ago 11/24/2019 4:22pm EST

re: Iced Earth

Iced Earth has it right -- about 1 min jog between T miles and blood lactate clearance is faster if you jog rather than just rest during recovery. 1-1 ratio on the Intervals and recovery is 2-3 times as long as work bouts with Rep runs

4 years ago 12/01/2019 6:24pm EST

re: Iced Earth

Thank you for the response and explanation.

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