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(200mR, 200m jog).
Training pace tables
5:20
| Type | 400m | 600m | 800m | 1200m |
|---|---|---|---|---|
Interval(I) |
1:26 | 2:09 | 2:53 | 4:19 |
Reps(R) |
1:20 | 2:00 | 2:41 | 4:01 |
Easy(E) |
7:36 - 8:22 |
5:10
| Type | 400m | 600m | 800m | 1200m |
|---|---|---|---|---|
Interval(I) |
1:24 | 2:06 | 2:48 | 4:12 |
Reps(R) |
1:18 | 1:57 | 2:36 | 3:54 |
Easy(E) |
7:23 - 8:08 |
4:59
| Type | 400m | 600m | 800m | 1200m |
|---|---|---|---|---|
Interval(I) |
1:21 | 2:02 | 2:42 | 4:04 |
Reps(R) |
1:15 | 1:53 | 2:30 | 3:46 |
Easy(E) |
7:08 - 7:53 |
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.
| Day | Activity | Approximate Mileage |
|---|---|---|
| Sunday | Long run 60-70 mins E |
7.5 - 9 |
| Monday | E |
5 |
| Tuesday | 20 mins E + R workout + 10 mins E |
6 - 8 |
| Wednesday | E |
5 |
| Thursday | 20 mins E + I workout + 10 mins E |
6 - 8 |
| Friday | N/A | 0 |
| Saturday | Cross train, biking | 0 |