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,
Dominique