Daniels workout from 5k-15k Training Plan, Week 9 Quality Workout 1. On Table 19.1 on p.244 in my book (2nd edition). 4x200 + 2x400 + 1x800 + 2x400 + 4x200 with equal distance jog. Ran at about 3pm. Weather was 75, sunny, humid, with a light breeze. Decided to do the workout on the SHHS track because I thought the trails would be messy after the heavy rain this morning, and because the workout is complicated. At the level I'm at, Daniels recommends a pace of 73 seconds per lap. I hit that on all but the 800. The full recovery makes this an early-season "rep" workout rather than a mid-season interval workout. Warmed up with 3 miles including strides and stretching, and the legs were not turning over too well. Started the workout and averaged 35 for the first set of 200s, then hit 70/72 for the quarters, 2:30 for the 800, 74/70 for the next 2 quarters, and averaged 34 for the last 4 200s with a 31 for the last rep. Jogged the recoveries at a pace that made the miles average 6:30-7:00. You can break the workout into 5 one-mile segments, each of which has 800m of fast running and 800m of recovery jogging.
Did not feel speedy but only really hurt on the 800. The fact that a single 800 in 2:30 was so tough reflects my training, I guess. I still have a little bit of basic speed which makes running 200s in the low 30s pretty easy. On the other side of the spectrum, aerobically I'm in the best shape of my life, and I feel like I can run 7-minute miles indefinitely (up to 18 or 20, probably). However, I'm severely lacking in strength right now. A 6x800 workout would be ugly. The next phase in Daniels' plan should remedy that. Warmed down with a mile home on the OCA. Triax (1): 356 + 300 est. Triax (2): 107
Adistar: 546 + 50 est. Cumulus: 273
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