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Nobby wrote:

I’m curious to know what type of hill training Dr. Daniels recommend, why (any specific reason), and what part of overall program he inject it.

Daniels' schedule for his R phase state a workout like 400 meters at R pace not to exceed 5% of weekly mileage. He then states "Could be hills." Thus, if you want to run hills, you would do it in the same time-frame as Lydiard. However, I believe that Daniels' hills are more of the traditional hill repeats.

Also, I can see his program is geared more toward college athletic program with multiple peaks but how about high school level? One of the things Lydiard always stressed was that the younger the athlete, the less anaerobic type training they should engage. Even though Daniels system lays out explicitly how fast or how hard each run should be, wouldn’t that be a bit too stressful for young developing athletes? I mean, you cannot, or should not, apply the same type of anaerobic stress proportionate to speed and performance level at the same ratio.

The amount of anaerobic stress is based on the amount of weekly mileage. Daniels, for most part, really only has 1 anaeroic-type workout in a week, and a race would probably cover it. If you run a 5K XC race, he would not have you run another anaerobic workout that week. He doesn't consider the repeats at R pace (mile pace) to be anaerobic because of the greater rest involved.

One last thing is that (now I don’t have quite clear grasp on the Daniels program so please bear with me) his program seems to be based on your 1500/mile time and 5000m time and so on and so forth. I was one of those people who, once started sharpening work, the times came down quite a bit. In other words, my date time and goal time differ quite a bit. So I didn’t care even if my mile repeat time in the beginning of the track schedule was quite slow because I knew my times will come down when sharpened up. How would he handle such situation?

He would handle it the same way that you would. Once the times start coming down, you increase the paces. Now, if you read carefully, even Daniels will caution you not to jump too fast in increasing paces. Say that you worked at the 56 VDOT level for a week or two and then ran a race at 60 VDOT level. Daniels would not have you immediately start training at 60 VDOT because it could result in a lot more training stress than what the athlete is ready for. Daniels says that you can increase VDOT once every 3-6 weeks.

I don't use a true Daniels program with my son unless you call a perpetual R phase a Daniels program. With my son, I use a lot of Tinman's CV repeats and I throw in some 300-meter repeats at mile pace for speed. I've seen consistent 30 second improvements in his 3200m time every year while doing this.

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