I have taken this training plan from Jack Daniels’ Running Formula (Fitness Training – Blue Advanced Plan) as preparation for a 5km time trial.
E – Easy
J – Jog
T – Threshold
I – Interval
R – Repetition
ST – Strides
TT – Time Trial
The plan details has been posted in my Instagram page for your reference.
Some of the FAQ that I think you should be aware of are as below:
FAQ
Q: Can I start doing your Week 1 program like after a long break from running?
A: When I started to this program, I carried over my fitness from last year. Running from Nov’18 has build my fitness and prepared my body for a this training cycle. So if you happen to coming from a long break, I advise you to start with a 3-4 weeks of 30-45mins of easy run (3-4 time a week) and 60-75min of easy long run (once a week) to build a foundation to prepare your body to execute the program. You have to gain a good amount of endurance to sustain the workouts along with the intensities.
Q: Do you do stretches after the 15min E prior to the workout on Tuesday & Thursday?
A: Yes, dynamic warm up and ABC drills to activate and get the muscles and energy system ready.
Q: How fast is J pace?
A: Can be a slower than your easy pace and allow you to recover adequately before starting the R pace workout.
Any other questions, you can comment on the Instagram posts or DM me.
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I’m using @vdot_o2 to determine the training paces based on my recent 5km TT on December.
Week 1
Week 2
Week 3
Week 4
Week 5
Week 6
Week 7
Week 8
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