Hello,
I would like to compete in those distances on trail. What are your recommended approach for that?
Should I go with Daniels'?
Favorite key workouts? What to focus on?
I am definitely coming for the longer distance and I am not fast at all as of now.
1k intervals at Daniels and/or CV pace (7-8% weekly mileage), tempo runs at Daniels threshold pace (9-10% weekly mileage), frequent 200m reps at mile pace (4-5% weekly mileage)
Thanks, that seems solid. Do I do basically that year round?
Is the long run (13-15 miles) unnecessary for such distance?
Do this. Let me know if you have any questions.
Thanks a lot.
Is that mostly working on the lt/tempo?
What about the intervals, top speed and long runs? Do you believe they are unnecessary for this distance?
Most plans seem to work in periodization, would mixing everything all season long help not needing it?
fastermiddistance wrote:
Thanks a lot.
Is that mostly working on the lt/tempo?
What about the intervals, top speed and long runs? Do you believe they are unnecessary for this distance?
Most plans seem to work in periodization, would mixing everything all season long help not needing it?
- Intervals are there in the form of the 1 minute hill reps are present throughout. 1 minute hills at 3K effort are good work without too much pounding and they give you plenty of rest so you don't overdo it too early. 1 minute reps at LT can also inch towards 5K pace on the right days.
- Faster than race pace reps are present in every single workout. 6 x 30 seconds at 3K/mile pace is at the end of every LT workout, 30 second hills at Mile/800 effort are there, 10 second hill sprints are there after the 1 and 2 minute rep workouts, and strides/surges are part of the schedule the day before every workout.
- Long runs are there every week. There is an outline schedule towards the bottom of the post.
- Periodization is effort-relative. Since you are feeling paces in this schedule, you start by working at the lower end both in terms of suggested volume and intensity. As you goal race/season gets closer you increase that effort/volume as you see fit, add in a few more race specific sessions (as suggested in the post) in the place of some of those LT sessions and you're ready to race. Realistically though, you won't be too far off race fitness most of the time. The race specific stuff is just sharpening.
The object of any plan is to get fit. This plan will get you fit. All the elements you asked about are there.
i would add short hill sprints and hilly long runs
Tempo Intervals once a week (ex: 8 x 1k at 15k pace with one minute rest)
Easy 90 minute long run once a week
Race / hard intervals on average every other week
Long Tempo (ex: 7 miles around marathon pace) every other week
Strides 3-4 days a week
Do as much of the running on trails as you can.
It can be done year round.
Here’s an example week...
Mon: easy w/ strides
Tue: easy
We’d: Tempo Intervals w/ strides
Thu: easy
Fri: easy w/ strides
Sat: Race/Hard Intervals or Long Tempo
Sun: 90 minute easy long run
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