The @runningproject Daniels' Running Formula 10km Training - Week 2

runningproject (57)in #runningproject • 6 years ago

Welcome to Week 2 of our 10km Training Plan, which I am also taking the opportunity to go into further details on the Jack Daniels Run Formula and how we can encorporate it with our training. Before we set out the next weeks training plan I thought it would be a chance to discuss Daniels Guiding Principles of Training.

If you are interested in our first week of the training plan, head to the following link:
https://steemit.com/runningproject/@runningproject/using-jack-daniels-run-formula-for-your-next-10k-for-runningproject-week-1

Training and run programs usually work in one of three ways, push a runner as hard as possible, train someone like our coach trained us, or finally train how the pros train. All of these training methods may be valid, but without some guiding principles, there is no way they can be tuned and adapted for a specific runner.

The following is a list of 8 Principles Of Training outlined in Daniels' Running Formula:
https://www.bookdepository.com/search?searchTerm=Daniels%27+Running+Formula-3rd%C2%AD+Edition&search=Find+book

1. The Body Reacts To Strees

The whole philosopy of Daniels Run Formula is to use the least stress that provides the maximum benefit, not the maximum stress for the same benefit. Your body does a good job adjusting to the stresses placed on it, and a lot of the time you won't even be aware of the adjustments.

2. Specificity

This is speifically associated with the first principle as the specific area of the body being stressed, will react to that stress. This response will occur in all muscles, tendons, bones, and other tissues under stress.

3. Benefit Depends on the Type Of Stress(Overstress)

This is where overstress comes into question. We know that stress leads to more adaptation, if you overstress some body parts, they may not get tougher, they may get weaker and actually break down.

4. Training Response

This is how the body responds to new stress. A runners body will react and improve when a new stress or training plan gets implemented, but the response will be less as time goes on and our fitness level will no longer imporve. This is where the training plan will need to be changed to allow the runner to improve further. There are four factors of our training plan we can alter including the workload or amout we run in a sessions, the intensity of the run, the recovery time provided and the frequency or number of times we run.

5. Personal Limits

There may come a point where a training response no longer occurs as the runner has not reached optimal fitness but instead there may be a seasonal limit that the runner has reached due to their lifestyle or amount of time they are able to devote to their running.

6. Diminishing Returns

As you may know by now, improving fitness is never usually a linear straight line as as time goes on, you need to put in more effort to see any further improvement.

7. Accelerating Setbacks

From our previous discussion on training response, there is less chance of encountering a set back if we don't train very hard. But the inverse is true that when we continually increase stress on the body through training, there is more chance of a setback such as injury or fatigue.

8. Maintenance

The final principle states that it is easier to maintain a level of fitness that it was to achieve that fitness. For example, if you've been working to run a mile in 5 minutes and you achieve that, it won't be as hard to do it again

So without further delay, let's show you how we will be tweaking our next training week of our training plan.

Week 2 Moves Into Phase 3

We only spent one week in phase 2 as we assumed to have an endurance base behind us, so this week we spend the first of three weeks in phase 3 where we will do a majority of the hard work. So lets get straight into our three quality sessions for the second week of our training plan. This week you will notice we are introducing Threshold runs to help you start to get the feel of running at your desired pace on race day.

Beginner 10km Plan - Week 2(14.9km Total)

Quality Session Day 1
5km run at approx 7 minutes 20 seconds per kilometer(11 minutes 40 seconds per mile).

Quality Session Day 2
(5.5km Total)
1km warm up at an easy pace
5 x 400 meter Repeats at 2 minute and 19 seconds per repeat, with 400 meters easy jog to recover
500m light jog as a cool down

Quality Session Day 3
(4.4km Total)
1km Warm up at an easy pace
4 x 500 Threshold runs at 6 minute and 32 seconds per kilometer pace or about 3 minutes 15 seconds per repeat. Jog for 200 meters after each repeat.
1km cool down at an easy pace

Intermediate 10km Plan - Week 2(21.8km Total)

Quality Session Day 1
8km run at approx 6 minutes 40 seconds per kilometre(10 minutes 45 seconds per mile).

Quality Session Day 2
(8.0km Total)
1km warm up at an easy pace
8 x 400 meter Repeats at 1 minute and 57 seconds per repeat, with 400 meters easy jog to recover
600m light jog as a cool down

Quality Session Day 3
(5.8km Total)
1km Warm up at an easy pace
6 x 500 Threshold runs at 5 minute and 33 seconds per kilometer pace or about 2 minutes 30 seconds per repeat. Jog for 200 meters after each repeat.
1km cool down at an easy pace

Note:
Paces taken from the Jack Daniels Running Caluclator at:
https://runsmartproject.com/calculator/
Recovery Days should only be run if the runner is feeling good and could repeat this weeks Quality Session Day 1 or perform some cross training for 30 to 50 minutes.

Beginner Plan

This is for someone aiming to finish between 1 hour and an 1 hour and 10 minutes. This person should still have some running behind them and hopefully able to complete a 5km run without stopping.

Intermediate Training Plan

This is for someone who has been constantly running for more about 6 months and aiming to finish a 10km run in between 50 minutes and 1 hour. They should hopefully have run one or two 10km races and should be able to run 10km without stopping.

For our next post we are going to kick it off with a discussion on breathing and breathing rhythms and what you need to think about when you are running. We will also be in the middle of Phase 3 of our 10km training plan so things are about to heat up.

Now over two years ago, a pic of me running Ironman New Zealand

About the Author
Hey I'm Vince, an Aussie living in New Zealand, trying my best to make the most of the time I have. I work as a Software Engineer but love to run and all aspects of it, including geeking out on the latest science to help get the most out of my body.