For those of you who use Daniel’s Running Formula, how do you run your I-Pace intervals at the track. The workout calls for 2min hard + 1min easy, 1min hard + 30sec easy, 30sec hard + 30sec easy…various sets depending on your weekly mileage. He stresses that I-Pace runs must be run right at the appropriate pace, not slower, not faster. I was wondering how you guys/gals run your paces for this workout as it is hard to determine where you will be on the track at the point in which you finish a one or two minute interval. I was just wondering if you guys have an easy way to run the proper pace for this particular workout. Thanks in advance for you response.
Daniel’s I-pace is current 3-5k pace depending on what else is going on that week. There should be a chart that you can use in the book to find your suggested T/I paces.
Sorry, I think I wasnt clear. I know my pace. Its 92sec for the 400s, 3:48 for the 1000 and 4:36 for the 1200. I was just wondering if anybody had a way to tweak the workout to make the pacing easier. Jack has this particular workout based on a timed effort, but the pace from which it is run is based on your pace at a distance such as 400 meters. If I run 2min hard and 1 minute easy it would seem to be difficult to measure pace because I will be at different places around the track at the start of each hard effort and each effort wouldnt necessarily be a 200, 400, 800 ect… This is kind of tough to explain I guess. Just wondering if you use feel from the first lap to determine pace for the remaining workout or if you have any other ideas.
BTW, great job at the Florida Great Escape Marty. Man you are fast!
I usually do the Daniels 2min/1min/1min/30sec/30sec/30sec session on a trail/path or road, so I just go by feel. IF i were to do it on the track, I’d do it as 600m, 300m, 150m for each work interval.
So you know your pace for 400m is 92 secs… so do 2:18 for the 600m… 1:09 for the 300m… and 0:34 for the 150m…