Jack Daniels Running

half-marathon-plan.md

Jack Daniels Half Marathon Plan

Phase	Primary Focus	Key Activities/Workouts	Duration
Phase I	Building your aerobic base and increasing mileage safely.	Easy-paced weekly runs. Strides 2-3 times per week. Increase running days to at least 5 (maybe 6) per week. Increase weekly mileage.	Recommended not to exceed about 4 weeks.
Phase II	Introducing two types of speedwork.	Repetition workouts (at least once per week). Repetitions should not exceed $5%$ of total weekly mileage. Tempo workouts (once per week), which can be tempo runs or tempo cruise intervals (e.g., 2-3 sets of 5-6 minutes at tempo pace with 1 minute recovery).	About 5 to 6 weeks.
Phase III	Getting into good racing shape (the hardest phase).	Replace repetition runs with Interval runs and Hard runs. Hard runs are for a specific time (e.g., 3-5 minutes hard followed by 1-3 minutes recovery). Interval/Hard run volume should not exceed about $8%$ of weekly mileage. Includes back-to-back hard and tempo workouts.	4 to 6 weeks (at least 4 weeks for maximum benefit).
Phase IV	Focused primarily on tempo intensities and tapering for the race.	At least one full tempo workout per week. If no race, one other quality workout (a combo of tempo/interval/repetition work). Cut out midweek quality workouts and do an easy run if racing that week. Allow 2-3 easy days before the half marathon.	Not specified, but includes the final weeks before the race (tapering).

paces.md

My Paces

Type	Minutes per Mile (min/mi)	Minutes per Kilometre (min/km)
Easy	9:21 ~ 10:17	5:49 ~ 6:23
Marathon	8:19	5:10
Threshold	7:48	4:51
Interval	7:10	4:27
Repetition	6:46	4:12

phase1.md

Phase 1

phase2.md

Phase 2

1. Repetition ($\text{R}$) Workouts

$\text{R}$ pace is fast (around $1500\text{m}$ to $\text{Mile}$ race effort) and the goal is to improve speed, running economy, and form. The long recovery ensures you run each rep with good mechanics.

The Rule

The total distance run at $\text{R}$ pace must not exceed $5%$ of your total weekly mileage.

Example Workouts

Weekly Mileage	Max Total R Distance (5%)	Example Workout	Key Focus
30 miles ($\approx 48\text{km}$)	$1.5$ miles ($\approx 2400\text{m}$)	$\mathbf{8 \times 300\text{m}}$ at $\text{R}$ pace with $300\text{m}$ $\text{jog}$ recovery.	Building top-end speed and neuromuscular efficiency.
40 miles ($\approx 64\text{km}$)	$2.0$ miles ($\approx 3200\text{m}$)	$\mathbf{6 \times 400\text{m}}$ at $\text{R}$ pace with $400\text{m}$ $\text{jog}$ recovery, followed by $\mathbf{4 \times 200\text{m}}$ at $\text{R}$ pace with $200\text{m}$ $\text{jog}$ recovery.	A mix of lengths for balanced speed development.
60 miles ($\approx 97\text{km}$)	$3.0$ miles ($\approx 4800\text{m}$)	$\mathbf{8 \times 600\text{m}}$ at $\text{R}$ pace with $600\text{m}$ $\text{jog}$ recovery.	Practicing sustained fast running and pace judgment.

Note: All $\text{R}$ workouts require a complete recovery (a $\text{jog}$ or $\text{walk}$ often equal to the distance of the rep) to maintain form and full speed.

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2. Tempo ($\text{T}$) Workouts

$\text{T}$ pace (Threshold pace) is a "comfortably hard" effort you could sustain for about 60 minutes in a race. The primary goal is to raise your lactate threshold so you can run faster for longer.

T Pace Running (Tempo Runs)

This is a continuous run at $\text{T}$ pace, typically lasting $20 \text{ to } 40 \text{ minutes}$ after a warm-up.

• Classic Tempo: $10-15 \text{ min}$ $\text{easy}$ $\text{W/U}$, then $\mathbf{20 \text{ minutes}}$ at $\text{T}$ pace, followed by $10-15 \text{ min}$ $\text{easy}$ $\text{C/D}$.
• Longer Tempo: $10-15 \text{ min}$ $\text{easy}$ $\text{W/U}$, then $\mathbf{30 \text{ minutes}}$ at $\text{T}$ pace, followed by $10-15 \text{ min}$ $\text{easy}$ $\text{C/D}$.

T Cruise Intervals

This breaks up the effort with short recovery periods, allowing you to accumulate more time at threshold.

• Standard Cruise Intervals: $10-15 \text{ min}$ $\text{easy}$ $\text{W/U}$, then $\mathbf{4 \text{ sets of } 5 \text{ minutes}}$ at $\text{T}$ pace with 1 minute $\text{easy}$ $\text{jog}$ recovery between sets. ($\text{Total } \text{T}$ time: $20 \text{ minutes}$)
• Structured Cruise Intervals: $10-15 \text{ min}$ $\text{easy}$ $\text{W/U}$, then $\mathbf{2 \text{ sets of } 6 \text{ minutes}}$ at $\text{T}$ pace with 1 minute $\text{easy}$ $\text{jog}$ recovery, followed by $\mathbf{2 \text{ sets of } 5 \text{ minutes}}$ at $\text{T}$ pace with **1 minute $\text{easy}$ $\text{jog}$ recovery}$. ($\text{Total } \text{T}$ time: $22 \text{ minutes}$)
• Build-Up Cruise: $10-15 \text{ min}$ $\text{easy}$ $\text{W/U}$, then $\mathbf{3 \text{ sets of } 6 \text{ minutes}}$ at $\text{T}$ pace with 1 minute $\text{easy}$ $\text{jog}$ recovery, followed by $\mathbf{1 \text{ set of } 10 \text{ minutes}}$ at $\text{T}$ pace. ($\text{Total } \text{T}$ time: $28 \text{ minutes}$)

The $\text{T}$ pace effort should be held constant, whether continuous or broken up with short cruise intervals.

training-paces.md

Training Paces Guide

Pace	Abbreviation	Primary Use(s)	Key Characteristic
Easy	E pace	Recovery between intervals, bulk of long runs, "non-quality workouts."	A range of paces (3rd Edition).
Marathon	M pace	Used as a component of many marathon training runs.	The runner's predicted or actual marathon pace.
Threshold	T pace	Tempo Runs (intended to be around the Lactate Threshold).	Table modifications for longer runs dropped in the 3rd Edition; science suggests avoiding these runs.
Hard	N/A	Hard running.	Based on subjective effort rather than a specified pace (3rd Edition introduction).
Interval	I pace	Primary pace for intervals.	Intended to maximize $$\dot{V}O_{2}\max$$ (known as 'v$$\dot{V}O_{2}\max$$').
Repetition	R pace	Higher intensity than I pace.	Anaerobic and generally longer/slower than true High Intensity Interval Training (HIIT).