800m Daniels – Elite

About the plan

A 24-week Jack Daniels plan for runners who specialize in the 800 meters. The 800m is a special event that requires both speed and endurance. This plan balances the two components through four progressive phases. It is organized into 4 phases: Phase I (weeks 1-6) for aerobic base and an introduction to supplementary strength training (3 sessions/week, 30 min each, working on core stabilization); Phase II (7-12) with 2-3 quality sessions per week introducing R, I and L paces; Phase III (13-18), the most demanding phase, with hard I work (intervals) and fast repeats at V and R paces; Phase IV (19-24) is a sharpening phase focused on race-specific speed. In Phases II/III each week has Q1 on Monday/Tuesday, Q2 on Wednesday/Thursday and Q3 on Saturday (when there is no race). Note: Daniels' V pace (speed/fast VO2max) was mapped to the repetition pace. Strides are short 100m repeats at repetition pace with full recovery. Supplementary strength training should accompany the plan as described: 3 sessions/week in Phases I-II, dropping to 2 sessions/week in Phases III-IV, avoiding the 2-3 days before important races.