I have the possibility of following the Daniel's formula or Run Workouts For Runners and Triathletes by Bobby McGee . My number one priority in July and August is backpacking. I will use the Daniels formula to prepare for the Indian Summer 13.1 mi race at the Rez when I am not backpacking. My marathon training was done at too slow a pace so for the summer my emphasis will be on track Repeats, Intervals, Tempos and fartlek's starting at Vdot 42.
Vdot 5K pace 10K pace 13.1 pace 26.2 pace E/L Intervals Tempo Repeats Pace
40 24:08 7:46 50:03 8:03 1:50:59 8:28 3:49:45 8:46 9:50 7:46 8:28 1:46 7:03
42 23:09 7:27 48:01 7:43 1:46:27 8:08 3:40:43 8:25 9:27 7:27 8:08 1:42 6:48
44 22:15 7:09 46:09 7:25 1:42:17 7:48 3:32:23 8:06 9:07 7:09 7:48 1:32 6:08
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