Check this again and make adjustments to this as needed.
VDOT 42.
Increase VDOT value by one unit each 4-6 weeks.
Run 6 days weekly. 55
Mile Peak.
M T(q) W(b)
H(s?) F Sa(m) Su (d)
Strides: 10x100 or 10x200s @ mile race pace. Speed and efficiency. At least once weekly.
VDOT 42 = 6:39
TUESDAY:
VO2max Intervals: ½ mile and ¾ mile repeats @ 5K pace with 3-4-5 minute recoveries up to 5,000
meters. Max oxygen cons. Just go for 8% weekly mileage. Daniels says 5:00
max but Douglas (or McMillan) says up to 6:00 for the workbout portion.
VDOT 42 = 7:24
THURSDAY:
Cruise Interval Miles: 3-4 Cruise Interval Miles with 2:00
recovery jog. 8K-12K pace. 2 mile warm up and 10-15 minutes cool down.
Strength, Endurance, Stamina for holding race pace.
VDOT 42 = 7:37-7:47
Jack Daniels: Run Cruise intervals at Tempo pace.
Tempo (Threshold) Runs: Warm up + 20 minutes at Tempo pace +
Cool Down.
12K-Half Marathon pace.
Slightly more intense than steady state runs.
Purpose: learn to focus during the miles to stay on
pace. Stamina.
VDOT 42 = 7:47-8:08
Steady State Runs.
Require warm up. Begin with a
10-20 minute run at Easy pace.
HM – 30K pace.
25 minutes to 1:15.
Stamina. A long tempo
(plus adjustment) run.
VDOT 42 = 8:08-8:22
SATURDAY:
Long Runs: 13-23 miles.
Endurance.
VDOT 42 = 9:04
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