1500m to 3000m Daniels – Plan A
Jack Daniels
About the plan
Plan A 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 more structured on the track, with timed sessions and precise 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; Phase III (13-18) is the quality peak, with I and L paces; Phase IV (19-24) is a sharpening phase focused on speed (R and V). 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. Distances: 1500m, 3000m
The plan in numbers
- Duration
- 24 weeks
- Runs per week
- 7
- Weekly volume
- 4h 5m → 16 mi · 5h 49m
- Longest run
- 12 mi · 25 min
Week 1 starts at 4h 5m and volume builds to 16 mi · 5h 49m in week 14, the heaviest of the plan.
A typical week has 7 runs, and the longest session reaches 12 mi · 25 min (Repetition, week 14).
Over the final 10 weeks volume drops from 16 mi · 5h 49m to 5.1 mi · 2h 23m so you arrive at the race rested.
Race day (1.9 mi) falls on Sunday of week 24; the week holds 5.1 mi · 2h 23m of running before it.
Key workouts
The quality sessions that come up most in this plan:
- Repetition44 sessions across 21 weeks
- Long20 sessions across 20 weeks
- Interval9 sessions across 9 weeks
- Threshold3 sessions across 3 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 14 — the heaviest of the plan
16 mi · 5h 49m this week
1h
55 min
50 min
4.5 mi · 29 min
50 min
12 mi · 25 min
1h 20m
Plan Structure
24 weeks · 156 workouts · 12 rest days
See the full plan
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