1500m to 3000m Daniels – Plan B
Jack Daniels
About the plan
Plan B is a 24-week Jack Daniels plan for runners who compete in 1500m to 3000m races (intense, fast events lasting between 3:30 and 13 minutes). This version is less structured than Plan A, relying more on subjective training intensities instead of timed distances. This program develops speed, economy and aerobic power. It is organized into 4 phases: Phase I (weeks 1-6) for aerobic base; Phase II (7-12) introduces quality work with Tempo Runs and Cruise Intervals; Phase III (13-18) is the quality peak, combining I, L and R paces; Phase IV (19-24) is a sharpening phase focused on speed. Each week has 2 to 3 quality sessions (Q1 on Monday, Q2 on Wednesday/Thursday, Q3 on Friday/Saturday), a long run and easy days. Note: Daniels' V pace (speed/fast VO2max) was mapped to the repetition pace. Strides are short 100m repeats at repetition pace with full recovery.
The plan in numbers
- Duration
- 24 weeks
- Runs per week
- 7
- Weekly volume
- 4h 5m → 16 mi · 6h 2m
- Longest run
- 9.9 mi · 28 min
Week 1 starts at 4h 5m and volume builds to 16 mi · 6h 2m in week 18, the heaviest of the plan.
A typical week has 7 runs, and the longest session reaches 9.9 mi · 28 min (Repetition, week 8).
Over the final 6 weeks volume drops from 16 mi · 6h 2m to 5.5 mi · 2h 18m so you arrive at the race rested.
Race day (1.9 mi) falls on Sunday of week 24; the week holds 5.5 mi · 2h 18m of running before it.
Key workouts
The quality sessions that come up most in this plan:
- Repetition40 sessions across 21 weeks
- Long20 sessions across 20 weeks
- Interval9 sessions across 9 weeks
- Threshold7 sessions across 7 weeks
Who it's for
Intermediate level. To start safely you should already be running about 4h 5m per week and be comfortable with a 45 min session — that is what week 1 asks for.
Week 1 — workout preview
4h 5m this week
40 min
40 min
40 min
40 min
40 min
45 min
Week 18 — the heaviest of the plan
16 mi · 6h 2m this week
6 mi · 49 min
55 min
50 min
9.9 mi · 28 min
50 min
55 min
1h 15m
Plan Structure
24 weeks · 156 workouts · 12 rest days
See the full plan
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