Goal is 4:59.

Jack Daniels timings. I’ll ignore T.I and R correspond with aerobic and anaerobic intervals.

Aerobic intervals

According to JD, aerobic interval training(I) is for VO2Max, so this should be a pace that can be maintained for ~11 minutes max. Running faster than this pace will only serve to shorten the duration spent at VO2Max, and is thus counterproductive. The recovery for these intervals should be incomplete, so 1:1 with actual running time. This amounts to spending less time ramping to Vo2Max, and more time at VO2Max.

The mile is run about 10% faster than VO2Max.

Examples of aerobic interval workouts for weekly mileage of 30.

• 4-5x(800m I, 2 min jog).
• 4x(3 mins I, 2 min jog).
• 3x(4 mins I, 3 min jog).
• 8x(2 mins I, 1 min jog).
• 4x(1000m I, 3 min jog).

Anaerobic intervals

R training in contrast is for speed or something. Not totally sure, but the main differences are:

• Roughly 6s faster pace per 400m
• Complete recovery of at least 2x the running time
• Really don’t give in the form department here.

Examples of anaerobic interval workouts for weekly mileage of 30.

• 16x(200m R, 200m jog).
• 8x(400m R, 400m jog).
• 4x(600m R, 600m jog), 4x(200m R, 200m jog).

Training pace tables

5:20

5:10

4:59

Weekly plan for 30 miles

Each week should have a long run, and at least one of I workout and R workout, and ideally one of each. Between these should be E runs to pad mileage.