This week begins the fourth and final phase of my current training cycle targeting the Atlanta Track Club Grand Prix Mile. I’ve been following an adaptation of Jack Daniels’ 1,500 to 2-Mile plan from the third edition of Daniels’ Running Formula.

Phase Three

Phase Three was the longest phase of this cycle. It went according to plan. I raced a 10k during that phase and opted to not lay off the strength training to accommodate that. I felt I would just lose too much with a light day beforehand and a couple of light days afterwards.

Phase Four

This phase will be short. The race is on a Tuesday evening, so I really have one full week, then half a week, then a taper. My strength training will back off a bit on intensity and rather significantly on volume, and then back off a lot on both during the taper.

Since the race is on a Tuesday evening, I plan to do my Tuesday runs in the evening. And since the race is on a track, I will do all my workouts in this phase on the track.

The next few weeks will looks something like this:

1. Week 1
   1. Monday: 10 min Easy + 2 x 600m R with 600m recoveries + 10 min Easy
   2. Tuesday: 30 min Easy
   3. Wednesday: 10 min Easy + 2 x 200m R with 200m recoveries + 1mi T with 1 min rest + 2 x 200m R with 200m recoveries + 10 min Easy
   4. Thursday: 30 min Easy
   5. Friday: 30 min Easy
   6. Saturday: 60 min Easy
2. Week 2
   1. Monday: 30 min Easy
   2. Tuesday: 10 min Easy + 600m R with 1000m recovery + 400m R with 400m recovery + 3 x 200m R with 200m recoveries + 5 min Easy
   3. Wednesday: 30 min Easy
   4. Thursday: 30 min Easy (start of taper)
   5. Friday: 15 min Easy
   6. Saturday: 10 min Easy + 200m R with 200m recovery + 0.5mi T with 2 min rest + 200m R with 200m Recovery + walking cooldown
3. Week 3
   1. Monday: 15 min Easy
   2. Tuesday: Grand Prix Mile