Following Daniels Running Formula but I Want Faster Improvement

I am a high school senior who until this year was not really an exceptional runner but this year I'm much better.

I have run a 4:40 1600 and am trying to break 10 in the 3200.

I ran 10:12 on completely excused legs I want to by spring run sub 9:30 in the 3200. If I'm following the Daniels plan should I start trying to force my body through the workouts at the paces that I would do the work outs at if I was running a 9:30 3200?

I am a very tough runner and probably could finish workouts at the paces but I want to know if it could hurt me rather then help also how many miles a week should I increase by?

I have been around 30 miles for a while now and want to get up around like 40-50 or maybe more in the spring. Thanks.

My current PRs are:

3200: 10:12 (on the 3rd meet in 4 days)
1600: 4:40 (fresh legs)
800: 2:05

Answer by Dominique:

Hi there,
Thanks for your running training questions. Daniels' Running Formula is a very helpful running training book.

I assume you have read Daniels' opinion about running based on your current abilities or running on your goal abilities? I have to echo his sentiments.

It is not the best plan to run the workouts like you can already do 9:30. You would very likely be pushing yourself too much and could get injured that way.

Keep in mind that the running program you are doing is already set-up to improve your running!

So, do the workouts at the paces prescribed.

Regarding mileage guidelines: check out my increasing mileage safely page. You can build up your mileage, but you need to do it slowly, not for all workouts at once and not too aggressive. Give your body some time to adapt, otherwise you'll run the risk of injury.

When you are young you can make improvements quite quickly. Daniels knows his stuff. Stick to the program and you will get faster this year!

Best of luck.
Kind regards,

Join in and write your own page! It's easy to do. How? Simply click here to return to Running Training Helpline.

Like this page:

Share this page:

Like this site:

[?] Subscribe To This Site

follow us in feedly
Add to My Yahoo!


  • Beginner Running Tips

    Are you a beginning runner? Then this is your best starting point. Many tips and running programs on offer, dedicated to you.

  • Running for Weight Loss

    Aiming to lose a few pounds? Get into the Running for Weight Loss section for tips and advice.

  • Running Training

    The Running Training section of the site has got the most articles. It is constantly getting updated with new tips and information. A must-visit if you are serious about improving your running performance.

  • 5k Running Tips

    The 5k is a great distance to run and train for. The great thing is that you can do it quite often and see big improvements.

  • 10k Running Tips

    The 10k is a real challenge. You need to run fast for an uncomfortably long time! Check out this section if you are strong of mind and legs!

  • Marathon Running Tips

    The marathon is a massive challenge. Proper training is so important! Make sure to check out this section if you have got your mind set on the marathon!

What's New?

  1. Running Pace Calculator - Work Out Which Running Training Pace is Right for You

    The running training pace calculator provides you with the right running training paces for you, based on recent race results.

    Read more

  2. Unleash Your Running Potential with Personalized Coaching

    Get some running coaching. Achieve your personal best with a laser targeted running program from Best Running Tips.

    Read more

  3. 18 Months To A Marathon Doable?

    Is it feasible - through hard work and determination of course - for a beginner to be ready for a marathon within 18 months? At this point I'll be

    Read more

  4. How Do I Prepare for My First 5k?

    Hello, I'm a 21 female who is about 30 lbs overweight. I used to do sports in high school but haven't really run in a long time. I want to do a 5k

    Read more

  5. 66yr Old Wants to Repeat Similar Age Related Time for Marathon

    Hello, I am a 66 yr old man/boy wishing to repeat a marathon in time related comparison to my 2h 59m 15s which I did when I was 50. In the interim

    Read more