Daniels 5km -10km plan

jfh

There seems to be a few of us doing this schedule at the moment, so if someone could give me advice on pace, much appreciated, maybe this could lead into a support thread for this schedule as it can be tricky for someone new to plans, for instance this week, i'm going to do/attempt the following;
sets of (2 mins hard I pace, 1 min jog, 1 min hard I pace, 30 sec jog, 30 hard I pace, 30 sec jog)

so going by my last 3km time, my VDOT is 55 so that would be 3:37 for a 1km or 3:58 for a mile, so what pace should i be running the 2 min at?

should i be running all the intervals at the same pace? should the 30 sec be faster than the 2 min one, sorry for all the questions, i probably am over thinking this & usually i just go out and run.
maybe there is a simple answer to this, i run at 3:37km pace?

ecoli

3.37 is your I pace based off the VDOT (and I think that is 3.58 for .68 miles rather than a mile)

All this efforts should be at this pace so, meaning the 2 min will be just shy of 600m. There is no need to increase the pace of the shorter distances because the recovery is also decreasing with distance so you are keeping the same focus and working the right systems. Trust me this is a tough session on its own without messing with paces

pconn062

Agree with ecoli, I am doing this plan at the minute and have done this session and other similar pyramid sessions. Keep the pace as even as possible throughout all the fast bits, it's a tough session and you don't want to push it too much on the shorter bits as it could really affect the longer 2 minute sections. Plus 30 seconds is very short for recovery so the pace needs to be manageable enough to maintain throughout the whole session.

john mayo 10

Could you post a link to this training plan please

pconn062

john mayo 10 wrote: »

Could you post a link to this training plan please

As far as I know, it is not available online so you have to buy the book. It is well worth buying in my opinion as it is hard to understand the plans without a background to his training ideas.

average_runner

I think its only in the book.

beeduybe

pconn062 wrote: »

As far as I know, it is not available online so you have to buy the book. It is well worth buying in my opinion as it is hard to understand the plans without a background to his training ideas.

+1 the book is well worth the investment for any runner even if you don't follow any of the plans.

john mayo 10

Cheers will check it out

jfh

ecoli wrote: »

3.37 is your I pace based off the VDOT (and I think that is 3.58 for .68 miles rather than a mile)

All this efforts should be at this pace so, meaning the 2 min will be just shy of 600m. There is no need to increase the pace of the shorter distances because the recovery is also decreasing with distance so you are keeping the same focus and working the right systems. Trust me this is a tough session on its own without messing with paces

great thanks, i was thinking this might be one of the easier sessions:eek:
i'm cherry picking sessions between this & macmillian 10km plan & take the odd one of yours too, you have some good ones. yes that was 3.58 for .68 miles.

jfh

john mayo 10 wrote: »

Cheers will check it out

yeah it's a great book, got it years ago but only getting around to putting it into practice now, well worth it, one of the better ones

jfh

pconn062 wrote: »

Agree with ecoli, I am doing this plan at the minute and have done this session and other similar pyramid sessions. Keep the pace as even as possible throughout all the fast bits, it's a tough session and you don't want to push it too much on the shorter bits as it could really affect the longer 2 minute sections. Plus 30 seconds is very short for recovery so the pace needs to be manageable enough to maintain throughout the whole session.

actually had a quick look though your log, but didn't come across this session, you do it?

tunguska

jfh wrote: »

There seems to be a few of us doing this schedule at the moment, so if someone could give me advice on pace, much appreciated, maybe this could lead into a support thread for this schedule as it can be tricky for someone new to plans, for instance this week, i'm going to do/attempt the following;
sets of (2 mins hard I pace, 1 min jog, 1 min hard I pace, 30 sec jog, 30 hard I pace, 30 sec jog)

so going by my last 3km time, my VDOT is 55 so that would be 3:37 for a 1km or 3:58 for a mile, so what pace should i be running the 2 min at?

should i be running all the intervals at the same pace? should the 30 sec be faster than the 2 min one, sorry for all the questions, i probably am over thinking this & usually i just go out and run.
maybe there is a simple answer to this, i run at 3:37km pace?

What I do with that session is simplify by setting distances very close to the times in JDs schedule. In english that means instead of 2 mins @ I-pace, I do a 600m instead of 1 min @ I-pace I do a 300m and instead of 30secs I-pace I do a 150m Makes it a bit easier to digest and keep track of things.

pconn062

jfh wrote: »

actually had a quick look though your log, but didn't come across this session, you do it?

Yes I did it at least once, it is quite possible I forgot to log it, for sessions like that I don't normally use the Garmin so they can slip my mind! I'm starting phase 3 next week so will be doing it a few more times as it comes up a good few time I think (almost every week in fact!).