8,108
edits
Changes
no edit summary
Jack Daniels provides a table of paces for longer but slower tempo runs.
<include_PHP file="VdotInc_ModTempo"/>
=FIRST Training Pace=
These training paces are used in [[FIRST]], (Furman Institute of Running and Scientific Training) programs. These paces are calculated, so may differ by a second or so from the published tables
<include_PHP file="VdotInc_FirstPacesMpPercent"/>
=High Intensity Interval Training and Tabata Paces=
I don't generally recommend using running for [[High Intensity Interval Training]] (HIIT) workouts because I believe that for many people there is less risk of injury by using a stationary bike. However, if you want to, the Below is a table below shows showing the paces for some of the more common HIIT intensities. 170% [[VO2max|V̇O<sub>2</sub>max]] corresponds with the intensity used by the Tabata protocol.
<include_PHP file="VdotInc_HIITPaces"/>
=Long Run Difficulty=
=Long Runs for Jack Daniels Marathon Plans=
These tables are included because the definitions in the book are a little complex, and it is not obvious what the total distance, time or difficulty is for of some of these long runs. This is especially true of the elite plan for non-elite runners, where there is scaling of the time & distance. These workouts are not intended to replace the Jack Daniels book, but to supplement it.
==Jack Daniels 3rd Edition Marathon "Plan 2Q" Long Runs==<include_PHP file="VdotInc_JDMarathonPlan2Q"/>==Jack Daniels 3rd Edition Marathon "4 Week Cycle Plan" Long Runs==<include_PHP file="VdotInc_JDMarathonPlan4W"/>==Jack Daniels 2nd Edition Marathon "Plan A" Long Runs==
<include_PHP file="VdotInc_JDMarathonPlanA"/>
<include_PHP file="VdotInc_JDMarathonCompleting"/>
==Jack Daniels Marathon Scaled Elite /12 Weeks Plan Long Runs==As the name suggests, the Jack Daniels Elite Plan is intended for elite marathon runners with a race time of 2:10 or less (VDOT 77+). The plan calls for scaling the workouts for sub-elite runners, with each mile being replaced with a time at the given pace. So an elite runner's 8 miles at easy pace becomes 48 minutes at easy pace. Likewise, marathon and tempo paces are scaled to 5 minutes and 4:45 respectively. This plan is called the elite plan in the second edition and the 12 week plan in the third edition.
<include_PHP file="VdotInc_JDMarathonElite"/>
==Jack Daniels Marathon Unscaled Elite /12 Weeks Plan Long Runs==
This version of the elite plan is without the scaling, and is not what Jack Daniels recommends. It is included here for comparison.
<include_PHP file="VdotInc_JDMarathonEliteRaw"/>
=HIIT Paces=
The table below shows some example [[High Intensity Interval Training]] paces.
<include_PHP file="VdotInc_HIITPaces"/>