Daniels Running Formula. The Definitive Wire.
55 watchers
May 2021
11:24pm, 4 May 2021
14,182 posts
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rf_fozzy
I fed the goats earlier. They were happy, if wet. They weighed in at 70kg and 80kg respectively. The chickens were less happy. |
May 2021
10:44am, 5 May 2021
22,452 posts
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Angus Clydesdale
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Jun 2021
3:46pm, 20 Jun 2021
5,880 posts
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MisterTea
Soon coming to the end of Project Joker and reading through ed. 2 to put together something for the next few months. I also have 'the' excel spreadsheet. My understanding this that for the I (or R) runs you use the same pace whichever distance you're doing - so you'd run the 400m at the same pace as the 800m - whereas PJ asks you to run a quicker pace for the shorter distance. I am reading it correctly?
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Jun 2021
5:55pm, 20 Jun 2021
14,764 posts
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rf_fozzy
Daniels intervals are the same pace no matter the I distance, yes. Hence why include shorter R pace efforts in the training schedule too. (PS: PJ?) |
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Jun 2021
6:03pm, 20 Jun 2021
5,881 posts
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MisterTea
PJ = Project Joker, Fetch's 10 week 5k improvement plan
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Jun 2021
6:08pm, 20 Jun 2021
14,765 posts
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rf_fozzy
Ah, Ta. For completeness, I (when running properly) do 3 types of "intervals" as per Daniels: Repetitions (R): Short (max 400m) and fast efforts, long recoveries (min 2x effort time) Intervals (I): Interval pace 400-1200m efforts, 1/2 time recoveries. Tempo (T): tempo pace longer intervals (min 6mins) with 1/3 time recoveries. |
Jun 2021
7:28pm, 20 Jun 2021
4,187 posts
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Kieren
I find the vdot calculator (online /phone app) useful for the paces. Just put in a recent time trial or race benchmark time. Here is mine from a recent 5K efforts. Long runs are easy but because I do less than 7 hours a week, I alternate my long runs between easy pace and moderate (between Marathon pace & easy pace) |
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Jun 2021
7:33pm, 20 Jun 2021
4,188 posts
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Kieren
Moderate doesn't feature in Daniels
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Jun 2021
8:18pm, 20 Jun 2021
5,882 posts
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MisterTea
That looks really helpful
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Jun 2021
6:22am, 21 Jun 2021
127,303 posts
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GregP
Are there links? Happy to replace the old ones in the header
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