Two points he covered that I know helped me in 1980s. But my training was accidental but now know why it worked. 1. After college (3:52 1500m; 4:09.9 mile soph yr)...I took about 18 months of hardly any running after 4 yrs of good interval training... 1)) in 1978...started jogging w a girl...not really training...just slow 9 min pace...so 10miles in say 53 to 55 min workvout was now 90 mins....ran total TIME not total distance Soon I would eneter weekend road races for fun cuz it was new. 2...ran 25km race not really knowing distance..just that it was 5 laps...win it in 1:19:20. Paul Geis ran similiar time year before. 3) Next week a marathon...first ever w only plan stay w leader til 20 miles before i pick up pace ...very easy 2:25...win 4) next week 10km in 29:45 a first time under 30mins 5) next week Nat XCo championship in Seattle and next day Seattle marathon...2nd in 2:20...ran only because someone I was having a beer w said lets run tomorrows marathon I feel since these times were only by running slow jogging pace at 9min per mile..not only was I fresh but as Dr Daniels stated 90 mins of slow pace builds up your endurance system Then a few years later I was doing interval training on Stanfords golf course...this was 5min pace, 4 min pace 3 then 2 then 60sec flat out....two sets if 54321 we called them. Dr Daniels also mentiins 5 min max....on that training...my first track session was 4 X mile all in 4:23....and soon a roadrace 10km in 29:01 and 15 sec behind Paul Cummings So those two piints Dr Daniels made....actually worked for me and now I know why
The T, I and R % are each "up to". For marathon training, the total amount of intensity is optimally a bit less than that- perhaps 15%. If you include Marathon Race pace miles in there- sure, 20%. You can always trade intensity for volume- depending on what you need. If you are training for a marathon and are only doing 25-30mpw... add miles before adding speed (for instance)
Fascinating, & highly illuminating! Noticeably, this generated very few comments as it seems it is too complex for the average majority of simple minds out there!! Lol. Great Clinic !!!
VO2Max is a measure of how much oxygen the body is able to consume per minute while exercising. Since this is a maximum value, training at a faster pace than VO2Max will not lead to higher stimulation of the aerobic system. Instead, training at such intensities will make the duration of the workout shorter. Thus, the stimulation of the aerobic system will actually be lower than if you were training at VO2Max pace.
Repetitions are above max because they have enough rest. But the purpose of intervals is working at max. Go above max and you slow down in later intervals in the same session because of exhaustion and, then, end up spending less time at max total.
@@chris1806 There's certainly something to trusting your subjective feelings on this. For you. The old running doctor George Sheehan used to say every runner is an experiment of one. Daniels Running Formula should be used as a guideline but probably not as inerrant gospel. Roger Banister used to run until he passed out every practice and he became the first to break the 4- minute mile.
I currently run 6 miles three days a week. Im 50 years old. I run at about a 5.0 MPH pace. I am trying the interval pace that Jack talks about. I want to run the first 3 miles at interval pace. Today I ran 4 minute 90% of MHR and rested for 3 minutes. I did this for 3 miles. Than I ran the rest of the 6 mile run at a 5.0 MPH pace. Is this ok to run this way on of the 3 runs I do a week. My goal is to increase my speed but stay in a 80% MHR pace for 6 miles. Just want to spend less time on the treadmill. Thanks for any help you can share.
the best way for you to see results at the moment is to build up to running 6 days a week. You need to have a strong foundation and "aerobic base" as it is known in order for you to then engage and benefit from interval training.
the runs you do on these days should be easy at about roughly 60 percent of maximum heart rate and you should try to build up to 60 continuous mins of this kind of running for each session.
Vo2 max represents the physiological ceiling of the body's ability to intake and consume o2 to meet its metabolic demands. So Vo2 max and HR max are technically two different things. Nonetheless, they are closely correlated. If u look at 5:53, the %Vo2 max values are about 5% less than the %HR max values. 7 years late but hope this helps :)
There is no such thing as 2 much effort n the last 20 sec of the last round if u gas tank runs out will power can shove u 2 the last bell.. then u may rest 4ever....
Two points he covered that I know helped me in 1980s. But my training was accidental but now know why it worked.
1. After college (3:52 1500m; 4:09.9 mile soph yr)...I took about 18 months of hardly any running after 4 yrs of good interval training...
1)) in 1978...started jogging w a girl...not really training...just slow 9 min pace...so 10miles in say 53 to 55 min workvout was now 90 mins....ran total TIME not total distance
Soon I would eneter weekend road races for fun cuz it was new.
2...ran 25km race not really knowing distance..just that it was 5 laps...win it in 1:19:20. Paul Geis ran similiar time year before.
3) Next week a marathon...first ever w only plan stay w leader til 20 miles before i pick up pace ...very easy 2:25...win
4) next week 10km in 29:45 a first time under 30mins
5) next week Nat XCo championship in Seattle and next day Seattle marathon...2nd in 2:20...ran only because someone I was having a beer w said lets run tomorrows marathon
I feel since these times were only by running slow jogging pace at 9min per mile..not only was I fresh but as Dr Daniels stated 90 mins of slow pace builds up your endurance system
Then a few years later I was doing interval training on Stanfords golf course...this was 5min pace, 4 min pace 3 then 2 then 60sec flat out....two sets if 54321 we called them. Dr Daniels also mentiins 5 min max....on that training...my first track session was 4 X mile all in 4:23....and soon a roadrace 10km in 29:01 and 15 sec behind Paul Cummings
So those two piints Dr Daniels made....actually worked for me and now I know why
Impressive !!!
So 77 % of my weekly workouts should be at E/M pase? (Just to make sure I get it right)
The T, I and R % are each "up to". For marathon training, the total amount of intensity is optimally a bit less than that- perhaps 15%. If you include Marathon Race pace miles in there- sure, 20%. You can always trade intensity for volume- depending on what you need. If you are training for a marathon and are only doing 25-30mpw... add miles before adding speed (for instance)
Fascinating, & highly illuminating! Noticeably, this generated very few comments as it seems it is too complex for the average majority of simple minds out there!! Lol.
Great Clinic !!!
Amazing series! Do you have part 13?
You get better by training at v02 max not beyond it, can someone explain this concept ?
VO2Max is a measure of how much oxygen the body is able to consume per minute while exercising. Since this is a maximum value, training at a faster pace than VO2Max will not lead to higher stimulation of the aerobic system. Instead, training at such intensities will make the duration of the workout shorter. Thus, the stimulation of the aerobic system will actually be lower than if you were training at VO2Max pace.
Repetitions are above max because they have enough rest. But the purpose of intervals is working at max. Go above max and you slow down in later intervals in the same session because of exhaustion and, then, end up spending less time at max total.
@@Shevock Well, when i train above vo2 max i.e when my workouts are gruelling I feel i get stronger and faster
@@knutragnarsletteb6352 hmm has anyone challenged that theory ? I feel I am progressing more when my workouts are gruelling.
@@chris1806 There's certainly something to trusting your subjective feelings on this. For you. The old running doctor George Sheehan used to say every runner is an experiment of one. Daniels Running Formula should be used as a guideline but probably not as inerrant gospel. Roger Banister used to run until he passed out every practice and he became the first to break the 4- minute mile.
can someone explain further what he says on interval runs?
there are a lot of things that are not clear in the video. I like Jack but the explanations are not very clear.
Where's the rest?
I currently run 6 miles three days a week. Im 50 years old. I run at about a 5.0 MPH pace. I am trying the interval pace that Jack talks about. I want to run the first 3 miles at interval pace. Today I ran 4 minute 90% of MHR and rested for 3 minutes. I did this for 3 miles. Than I ran the rest of the 6 mile run at a 5.0 MPH pace. Is this ok to run this way on of the 3 runs I do a week. My goal is to increase my speed but stay in a 80% MHR pace for 6 miles. Just want to spend less time on the treadmill. Thanks for any help you can share.
the best way for you to see results at the moment is to build up to running 6 days a week. You need to have a strong foundation and "aerobic base" as it is known in order for you to then engage and benefit from interval training.
the runs you do on these days should be easy at about roughly 60 percent of maximum heart rate and you should try to build up to 60 continuous mins of this kind of running for each session.
You get better by training at v02 max not beyond it, can someone explain this concept ?
wish you become more fitness through running training bro
Is vO2Max the same as Max Heart Rate? i.e If I run at at 75% of my max heart rate.. is that the same as saying im running at 75% of my vO2 Max ?
You get better by training at v02 max not beyond it, can someone explain this concept ?
Vo2 max represents the physiological ceiling of the body's ability to intake and consume o2 to meet its metabolic demands. So Vo2 max and HR max are technically two different things. Nonetheless, they are closely correlated. If u look at 5:53, the %Vo2 max values are about 5% less than the %HR max values. 7 years late but hope this helps :)
There is no such thing as 2 much effort n the last 20 sec of the last round if u gas tank runs out will power can shove u 2 the last bell.. then u may rest 4ever....