I'll have to look back at the bit you've quoted to see why the numbers seem to be taken out of context, I'm not sure if there is an error there in the original writing or in the editing of the thread (by whoevere compiled that pdf version of it). I'll try to find time later to have a look.
Wetcoast(1) AT and in that area of effort is much more effective at developing the aerobic system than slower running is however, I haven't seen any definitive math on the difference.
(2) I assume there must be a second phase after Phase 1, that deals with short Vo2 max and longer AT, but still not a total "quality phase" would that be correct? Sorry if you posted it before....can re-read everything right now.
@Wetcoast
Chris,
(1) this is a key point of departure. I don't want to debate the relative importance of different components, I just want to explain the training, but the idea here is to focus FIRST on the slower, easier efforts, "squeezing from the bottom of the toothpaste tube," as it were. There is faster running in due course, but not (generally) faster than M-pace during the phase 1 base training.
(2) We'll get to faster training eventually, but I won't use terms like VO2max.
OK, now some more descriptive details to illustrate the Phase 1 training
So first, a few words on EASY RUNNING.
This is, ironically, the hardest part of this training. Most people who read this will probably dismiss it out of hand. Which is fine, I'm not trying to sell anybody, just trying to explain.
Almost nobody will be able to will themselves to do this properly, so reader beware...
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First, a few pseudo-scientific words on what this is meant achieve.
For most novice runners, and even experienced runners, the pace that feels most natural, and hence intuitively "easy" is pretty close to marathon pace. With a runner for whom this is the case, slowing down by 2-3 minutes per mile feels "more difficult."
This is because the the much slower running engages some slow twitch fibres that are never used in normal (faster) running, and are hence untrained.
By doing most running much easier than might seem natural, and also by doing longer runs, you engage and start to train these fibres, andbring them into the "team" of fibres you engage at all faster speeds.
By slowly working upward in effort at progressively faster efforts (through the HR-guided "easy tempo aerobic work sessions), you slowly build a complete foundation of aerobic fitness that draws on ALL the muscle fibres your maker gave you.
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I mentioned that Phase 1 starts by first building to at least 50 mpw (can be more in a more experienced athlete who is already doing higher mileage), of only EASY running before introducing the aerobic work sessions (that I've called "easy tempo" and are guided by HR.
Easy running means 70-75% of HRmax or SLOWER.
For virtually everyone, this will, at least at first, be much slower than they're used to. Over time, this pace will increase, as fitness builds, eventually approaching the middle of the range of Daniels' E-pace, give or take.
For untrained (or incompletely) runners, this effort will be two things: very slow, and awkward, even relatively "difficult" and uncomfortable.
That's one of the counterintuitive parts, but in fact, if running at that effort feels "hard" (which it may), this is actually a sign that you can benefit quite a bit from doing this right, because it's revealing that you hae a whole bunch of muscle fibres that are untrained, never firing in your normal running (because you never run this slowly).
Anyway, I digress. Start running at this effort every day, until you get to some decent volume of only easy running, say 2-4 weeks, before starting to introduce the ("easy tempo" HR-guided) work sessions.
For some runners this effort at first will be ridiculously slow, and you might even have to walk up hills to keep HR in range. If pace is slower than something like 8:00/mile, or more than say 2:30-3:00/mile slower than 5k pace, then let the HR creep up a bit, but only at first. Over time as fitness improves the pace at this effort will get faster and this concern will go away.
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At the end of phase 1, M-pace will feel like very strong aerobic running, but won't feel naturally "easy." By contrast, 70-75% HRmax running will feel very natural and smooth, no longer awkward and "hard," and will likely be something like 75-90s/mile slower than M-pace (ish).
This is the opposite of how most people would be at the start, with M-pace feeling nearly "easy" and slow running feeling awkward, uncomfortable and "hard."
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This easy running, as I've just described it, is a key ingredient, perhaps the most important one. If you can't (or won't) get this right, then all the rest of the training I'll describe won't yield the results you'd want, at least not in the context of THIS training system
I'll describe working through the progression of HR-guided aerobic work sessions to wrap up this discussion of Phase 1, as soon as I get the time
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