Suggested Key/Quality Workouts for July 7 to July 13
This is our final Phase 2 Training week. In Phase 3, we’ll begin infusing “I” workouts into track nights. “I” stands for interval.
The purpose of I training (within the Jack Daniels training approach we are using) is to maximize aerobic power.
In our forthcoming I workouts, we will be striving to work very close to VO2max (and maximum heart rate), with a work-to-rest ratio that optimizes this purpose.
But for now, we have one last week of Phase 2 training in front of us.
Q1: Long Run
Easy pace run, not longer than 25% of your weekly mileage level.
Q2: Tuesday Track Workout
Final Phase 2 workout focused on R pace (Repetition Pace).
Warmup: 2 easy plus striders
10 × 400 Repetition pace 400-meter jogs
Warm down: 1 to 2-mile jog warm down
Q3: Threshold Pace Workout
T-pace (threshold pace) focus.
2 miles Easy
4 × 1-mile at T pace w/1 min rests
Then 4 × 200 R with 200-meter jogs
1 to 2-mile jog warm down
For the balance of your training week, sprinkle in easy 30 to 60-minute recovery runs, and/or cross training workouts, and rest days.