Scribd Logo
Upload

Welcome to Scribd!

  • 7K views

    Jack Daniels Running Schedule

    Uploaded by

    Melvin103
    This document outlines a 4-phase training plan spanning January to May. Phase 1 focuses on endurance with most runs at an easy pace and some interval sessions. Phase 2 incorporates more repetition runs. Phase 3 includes strides and intervals up to 1000m. Phase 4 has threshold runs up to 1000m and interval sessions with 800m repeats. The terms like easy, threshold, intervals, and repetitions are also defined in the document.

    Copyright:

    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd

    Jack Daniels Running Schedule

    Uploaded by

    Melvin103
    7K views2 pages
    This document outlines a 4-phase training plan spanning January to May. Phase 1 focuses on endurance with most runs at an easy pace and some interval sessions. Phase 2 incorporates more repetition runs. Phase 3 includes strides and intervals up to 1000m. Phase 4 has threshold runs up to 1000m and interval sessions with 800m repeats. The terms like easy, threshold, intervals, and repetitions are also defined in the document.

    Original Description:

    Sample running schedule from Jack Daniels

    Copyright

    © © All Rights Reserved

    Available Formats

    DOCX, PDF, TXT or read online from Scribd

    Did you find this document useful?

    Is this content inappropriate?

    This document outlines a 4-phase training plan spanning January to May. Phase 1 focuses on endurance with most runs at an easy pace and some interval sessions. Phase 2 incorporates more repetition runs. Phase 3 includes strides and intervals up to 1000m. Phase 4 has threshold runs up to 1000m and interval sessions with 800m repeats. The terms like easy, threshold, intervals, and repetitions are also defined in the document.

    Copyright:

    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd
    Download as docx, pdf, or txt
    7K views2 pages

    Jack Daniels Running Schedule

    Uploaded by

    Melvin103
    This document outlines a 4-phase training plan spanning January to May. Phase 1 focuses on endurance with most runs at an easy pace and some interval sessions. Phase 2 incorporates more repetition runs. Phase 3 includes strides and intervals up to 1000m. Phase 4 has threshold runs up to 1000m and interval sessions with 800m repeats. The terms like easy, threshold, intervals, and repetitions are also defined in the document.

    Copyright:

    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd
    Download as docx, pdf, or txt
    of 2

    Phase 1 (January - February)

    .
    The schedule for weeks 1 - 4:
    .

    Day 1 : 60 minutes Easy

    Day 2 : 10 minutes Easy + 8 x (400 meters Repetition + 400 meters Easy) + 10 minutes
    Easy.

    Day 3 : 60 minutes Easy (optional day, repeats day 1)

    Day 4 : 45 minutes Easy + 8 strides

    Day 5 : 15 minutes Easy + 4 x (1200 meters Interval + 4 minutes Easy) + 15 minutes Easy

    Day 6 : Rest for me ( optional repeat of day 4)

    Day 7 : 90 minutes Easy


    .
    I should take some time here to explain the terms used by Jack Daniels.
    .

    Easy is a pace you can hold for a long time, you should be able to carry a conversation with
    a running partner without too much effort.

    Treshold is a pace which you can hold for about an hour in a race situation. It is "comfortably
    hard".

    Intervals are hard. They should be at the pace you can hold for a couple of miles.

    Repetition pace is fast but not hard (due to more rest between workbouts). It is somewhere
    in between Interval pace and Sprinting.

    Strides are shorter bursts of speed at about repetition pace with full recovery between.

    Phase 2 (February - March)


    .
    The schedule for weeks 5 - 8:
    .

    Day 1 : 60 minutes Easy

    Day 2 : 15 minutes Easy + 4 x (2 x 200 meters Repetition w/ 200 meters Easy + 400 meters
    Repetition w/ 400 meters easy) + 15 minutes Easy

    Day 3 : 60 minutes Easy

    Day 4 : 45 minutes Easy + 8 strides

    Day 5 : 15 minutes Easy + 20 minutes Threshold + 4 strides + 15 minutes Easy

    Day 6 : Rest

    Day 7 : 90 minutes Easy


    Phase 3 (March - April)
    .
    The schedule for weeks 9 - 12:
    .

    Day 1 : 60 minutes Easy

    Day 2 : 15 minutes Easy + 6 strides + 6 x (400 meters Repetition w/ 400 meters Easy + 200
    meters Repetition w/ 200 meters easy) + 15 minutes Easy

    Day 3 : 30 minutes Easy + 6 strides

    Day 4 : 45 minutes Easy + 8 strides

    Day 5 : 15 minutes Easy + 5 x (1000 meters Interval w/ 3 minutes Easy) + 15 minutes Easy

    Day 6 : Rest sweet rest

    Day 7 : 90 minutes Easy

    Phase 4 (March - May)


    .
    The schedule for weeks 13 - 16:
    .

    Day 1 : 60 minutes Easy

    Day 2 : 15 minutes Easy + 3 x ( 1000 meters Threshold w/ 1 minute rest) + 3 x (800 meters
    Interval w/ 2 minutes rest) + 15 minutes Easy

    Day 3 : 30 minutes Easy

    Day 4 : 45 minutes Easy + 6 strides

    Day 5 : 15 minutes Easy + 2 x (200 meters Repetition w/ 200 meters Easy) + 3 x (1000
    meters Treshold w/ 1 minute rest) + 2 x (200 meters Repetition w/ 200 meters Easy) + 15 minutes
    Easy

    Day 6 : Rest

    Day 7 : 90 minutes Easy

    You might also like