You can tailor the phase lengths based on your time horizon - he has a chart that shows the number of weeks in each phase.

There are 4 core "types" of workouts.

1.The long run. 2.Repeats: 0:30 to 2:30 fast runs run at approximately mile race pace. Improves speed and efficiency. 3.Intervals: 2:00 to 5:00 a tad slower than 5K race pace. Improves Max VO2. 4.Threshold runs: 5:00 to 20:00 run or runs a bit slower than 10K race pace. Improves lactic threshold.

You don't usually do all these workout types in a single week, you concentrate on certain ones more than others depending on the phase you're in.

These workouts feel hard, but never all out. I always finish feeling I could have done at least one more at that pace if I had to.

Hope this gives you a bit more to go on...

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To:	Steve Chorma
From: (your email)
Subject:	Re: More Detail
Message:	-------------------- Steve Chorma's original posting: I'd hoped to get feedback from others following the program, but since there doesn't appear to be any, perhaps I can turn a couple people on to it instead. I recently read that Rod Dehaven (winner of the recent Olympic Marathon trials) started following this program recently and it's apparently been working for him. Now how do I summarize a whole book into a couple paragraphs? Here's my best shot: At first glance the Daniel's Running formula looks like one of those magical "get faster by doing less" programs. That is until you dig into it and try it. He divides the training period into 4 phases: I: a build-up concentrating on setting up a good foundation based on a lot of "easy" runs and one long run per week. II: Introduce speed and strength work to the schedule. III: The hardest phase concentrating on increasing Max VO2 and lactic threshold. IV: Maintain your gains, hone your speed. Towards the end of this phase you should schedule your "big race" (whatever distance that may be). You can tailor the phase lengths based on your time horizon - he has a chart that shows the number of weeks in each phase. There are 4 core "types" of workouts. 1.The long run. 2.Repeats: 0:30 to 2:30 fast runs run at approximately mile race pace. Improves speed and efficiency. 3.Intervals: 2:00 to 5:00 a tad slower than 5K race pace. Improves Max VO2. 4.Threshold runs: 5:00 to 20:00 run or runs a bit slower than 10K race pace. Improves lactic threshold. You don't usually do all these workout types in a single week, you concentrate on certain ones more than others depending on the phase you're in. These workouts feel hard, but never all out. I always finish feeling I could have done at least one more at that pace if I had to. Hope this gives you a bit more to go on...