VMA-033Z5VO2maxVO2maxRunning

R-Pace Repetitions (Daniels)

R-pace repetitions per Jack Daniels: 200m and 400m at mile pace with full recovery. Develops running economy and neuromuscular coordination through fast efforts executed without fatigue.

Duration: 1h04
Level: Intermediate
Target: Speed

Track requiredFlat preferred

Session structure

1h04 · 3 phases

0 min · start1h04 · end

Intensity scaleZ1RecoveryZ2EnduranceZ5VO2max

Warm-up

20min

Z1-Z2Recovery → EnduranceProgressive jog

15min

No zoneTechnical drills and 3× progressive strides

5min

Main Set

8 × 200m/200m • 4' • 4 × 400m/400m

33min42

8 ×

Z5VO2max200m at R-pace (mile pace), 200m walk/jog recovery

200 m

Z1Recovery200m walk / jog (full recovery)

200 m

Z1Recovery3-4 min rest between the two series (walk or very slow jog)

4min

4 ×

Z5VO2max400m at R-pace (mile pace), 400m walk/jog recovery

400 m

Z1Recovery400m walk / jog (full recovery)

400 m

Cool-down

10min

Z1RecoveryRecovery jog

10min

Zone Distribution

Z1Recovery38min24

Z2Endurance7min30

Z5VO2max12min48

Total 1h04 · No zone 5min

Tips

Full recovery is essential: each repetition must be executed with perfect form
R-pace corresponds roughly to your mile race pace (1,609m)
Focus on fluidity and relaxation, not raw power
If your form deteriorates, recovery is too short

Common Mistakes

Shortening recovery to 'save time'
Sprinting instead of running at controlled R-pace
Neglecting stride quality at the end of the session

Nutrition & Recovery

Nutrition

Eat your last meal at least 3 hours before the session for optimal digestion.
Carb snack 1 to 1.5 hours before: banana, energy bar, or applesauce.
Avoid high-fiber and high-fat foods before the session (legumes, fried foods).

Hydration

Drink 400 to 500 ml of water in the 2 hours before the session.
Top up with 200 ml in the 15 to 30 minutes before heading out.
Avoid diuretic beverages (excessive coffee, alcohol) in the hours before.

Why it works

Why this format

Maximal speed training aims to optimize stride frequency and length at supramaximal intensities. It solicits the phosphagen system (ATP-PCr) and improves neuromuscular coordination at high velocity. Pure speed work (6-15 second sprints with complete recovery) develops fast-twitch fiber contraction speed and neural impulse transmission.

Zones solicited

Endurance

Z2 recovery (3-5 min between sprints) allows near-complete phosphocreatine resynthesis, essential for maintaining maximal speed quality in each repetition.

Expected adaptations

Increased contraction speed of type IIx fibers
Improved motor neuron firing rate
Optimized stride frequency/length ratio at high speed
Increased intramuscular phosphocreatine stores
Improved ground contact time and reactive force

2 studies

Ross A, Leveritt M, Riek S (2001) View study →Neural influences on sprint running: training adaptations and acute responses
Haugen T, Seiler S, Sandbakk O, Tonnessen E (2019) View study →The training and development of elite sprint performance: an integration of scientific and best practice literature

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VMA-033Z5VO2maxVO2maxRunning

R-Pace Repetitions (Daniels)

R-pace repetitions per Jack Daniels: 200m and 400m at mile pace with full recovery. Develops running economy and neuromuscular coordination through fast efforts executed without fatigue.

Duration: 1h04
Level: Intermediate
Target: Speed

Track requiredFlat preferred

Session structure

1h04 · 3 phases

0 min · start1h04 · end

Intensity scaleZ1RecoveryZ2EnduranceZ5VO2max

Warm-up

20min

Z1-Z2Recovery → EnduranceProgressive jog

15min

No zoneTechnical drills and 3× progressive strides

5min

Main Set

8 × 200m/200m • 4' • 4 × 400m/400m

33min42

8 ×

Z5VO2max200m at R-pace (mile pace), 200m walk/jog recovery

200 m

Z1Recovery200m walk / jog (full recovery)

200 m

Z1Recovery3-4 min rest between the two series (walk or very slow jog)

4min

4 ×

Z5VO2max400m at R-pace (mile pace), 400m walk/jog recovery

400 m

Z1Recovery400m walk / jog (full recovery)

400 m

Cool-down

10min

Z1RecoveryRecovery jog

10min

Zone Distribution

Z1Recovery38min24

Z2Endurance7min30

Z5VO2max12min48

Total 1h04 · No zone 5min

Tips

Full recovery is essential: each repetition must be executed with perfect form
R-pace corresponds roughly to your mile race pace (1,609m)
Focus on fluidity and relaxation, not raw power
If your form deteriorates, recovery is too short

Common Mistakes

Shortening recovery to 'save time'
Sprinting instead of running at controlled R-pace
Neglecting stride quality at the end of the session

Nutrition & Recovery

Nutrition

Eat your last meal at least 3 hours before the session for optimal digestion.
Carb snack 1 to 1.5 hours before: banana, energy bar, or applesauce.
Avoid high-fiber and high-fat foods before the session (legumes, fried foods).

Hydration

Drink 400 to 500 ml of water in the 2 hours before the session.
Top up with 200 ml in the 15 to 30 minutes before heading out.
Avoid diuretic beverages (excessive coffee, alcohol) in the hours before.

Why it works

Why this format

Zones solicited

Endurance

Z2 recovery (3-5 min between sprints) allows near-complete phosphocreatine resynthesis, essential for maintaining maximal speed quality in each repetition.

Expected adaptations

Increased contraction speed of type IIx fibers
Improved motor neuron firing rate
Optimized stride frequency/length ratio at high speed
Increased intramuscular phosphocreatine stores
Improved ground contact time and reactive force

2 studies

Ross A, Leveritt M, Riek S (2001) View study →Neural influences on sprint running: training adaptations and acute responses
Haugen T, Seiler S, Sandbakk O, Tonnessen E (2019) View study →The training and development of elite sprint performance: an integration of scientific and best practice literature