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Daniels' Running Formula / Jack Daniels, Phd Daniels’ Running Formula Third Edition Jack Daniels, PhD A. T. Still University in Mesa, Arizona Human Kinetics Library of Congress Cataloging-in-Publication Data Daniels, Jack, 1933- Daniels' running formula / Jack Daniels, PhD. -- Third edition. pages cm Includes index. 1. Running. 2. Running--Training. I. Title. GV1062.D36 2013 796.42--dc23 2013027143 ISBN-10: 1-4504-3183-6 (print) ISBN-13: 978-1-4504-3183-5 (print) Copyright © 2014, 2005, 1998 by Jack Tupper Daniels All rights reserved. Except for use in a review, the reproduction or utilization of this work in any form or by any electronic, mechanical, or other means, now known or hereafter invented, including xerography, photocopying, and recording, and in any information storage and retrieval system, is forbidden without the written permission of the publisher. Notice: Permission to reproduce the following material is granted to instructors and agencies who have purchased Daniels’ Running Formula, Third Edition: pp. 21, 45, and 268. The reproduction of other parts of this book is expressly forbidden by the above copyright notice. Persons or agencies who have not purchased Daniels’ Running Formula, Third Edition may not reproduce any material. The web addresses cited in this text were current as of September 2013, unless otherwise noted. Developmental Editors: Tom Hanlon and Claire Marty; Assistant Editor: Tyler Wolpert; Copyeditor: Patricia MacDonald; Indexer: Laurel Plotzke; Permissions Manager: Martha Gullo; Graphic Designer: Fred Starbird; Graphic Artist: Julie L. Denzer; Cover Designer: Keith Blomberg; Photograph (cover): Chris Clark/Mlive; Photographs (interior): © Human Kinetics, unless otherwise noted; Photo Asset Manager: Laura Fitch; Visual Production Assistant: Joyce Brumfield; Photo Production Manager: Jason Allen; Art Manager: Kelly Hendren; Associate Art Manager: Alan L. Wilborn; Illustrations: © Human Kinetics, unless otherwise noted; Printer: Sheridan Books On the cover: Janet Cherobon-Bawcom finishes first in the River Bank Run 25K on May 12, 2012, in Grand Rapids, Michigan. Although this was her first competitive 25K, she broke the American record set by Joan Benoit Samuelson in 1986 by running 1:24:34. Jack Daniels began coaching Janet in 2011. Human Kinetics books are available at special discounts for bulk purchase. Special editions or book excerpts can also be created to specification. For details, contact the Special Sales Manager at Human Kinetics. Printed in the United States of America 10 9 8 7 6 5 4 3 2 1 The paper in this book is certified under a sustainable forestry program. Human Kinetics Website: www.HumanKinetics.com United States: Human Kinetics Australia: Human Kinetics P.O. Box 5076 57A Price Avenue Champaign, IL 61825-5076 Lower Mitcham, South Australia 5062 800-747-4457 08 8372 0999 e-mail: [email protected] e-mail: [email protected] Canada: Human Kinetics New Zealand: Human Kinetics 475 Devonshire Road Unit 100 P.O. Box 80 Windsor, ON N8Y 2L5 Torrens Park, South Australia 5062 800-465-7301 (in Canada only) 0800 222 062 e-mail: [email protected] e-mail: [email protected] Europe: Human Kinetics 107 Bradford Road Stanningley Leeds LS28 6AT, United Kingdom +44 (0) 113 255 5665 e-mail: [email protected] E5733 To my understanding and loving wife, Nancy Jo, and our daughters, Audra Marie and Sarah Tupper, who make my life better and more enjoyable every year. Contents Foreword vii Preface ix Acknowledgments xiii 1 The Ingredients of Success - - - - - - - - - - - - - - - - - - - -1 2 Training Principles and Running Technique - - - - - - - - - - - - - - - - - - - - - 13 3 Aerobic and Training Profiles - - - - - - - - - - - - - - - 33 4 Training Runs and Intensities - - - - - - - - - - - - - - - 47 5 VDOT Values - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - 77 6 Season Training - - - - - - - - - - - - - - - - - - - - - - - - - - - - - 105 7 Fitness Training- - - - - - - - - - - - - - - - - - - - - - - - - - - - - - 117 8 Altitude Training - - - - - - - - - - - - - - - - - - - - - - - - - - - - 129 9 800-Meter Training- - - - - - - - - - - - - - - - - - - - - - - - - - 145 iv 10 1,500 to 2-Mile Training - - - - - - - - - - - - - - - - - 161 11 5K to 10K Training - - - - - - - - - - - - - - - - - - - - - - - - 175 12 Cross Country Training- - - - - - - - - - - - - - - - - - - 191 13 Half-Marathon Training- - - - - - - - - - - - - - - - - - 203 14 Marathon Training - - - - - - - - - - - - - - - - - - - - - - - 213 15 Training Breaks and Supplemental Training - - - - - - - - - - - - - 263 Appendix A: Aerobic Profile Test Protocol 275 Appendix B: Times for Varying Distances at the Same Pace 279 Appendix C: Time and Pace Conversions 283 Appendix D: High-Stress Workouts 287 Index 291 About the Author 305 v This page intentionally left blank. Foreword ood dog!” That’s the first vivid memory I have of Jack Daniels. I “Gheard that over the telephone after a 3K time trial Jared Scott and I ran in Flagstaff, AZ, in the fall of 2007. I moved to Flagstaff in the fall of 2007, knowing that I had specific running goals in mind and I wanted to maximize my chances of reaching them. For me, the most important ingredient for success was Jack Daniels, so I began one of the greatest relationships of my life. Over the next few years, I came to know Jack quite well as he coached me to the Olympic Trials 5K in 2008. It is clear that Jack is the greatest mind in running. His experience in exer- cise physiology and its application to running is unparalleled. His running philosophy was known to me in college. I actually first saw Jack in 2002 at the SUNYAC Indoor Championships. (He was seated in the Cortland section, with a Donald Duck hat on.) At SUNY Geneseo we competed against SUNY Cortland with frequency. Dr. Daniels was well known to us as his athletes were omnipresent on the awards podium, regardless of the meet. Several years later, I sought him out, and as we worked closely together, we became good friends. My fondest memories from my time training in Flagstaff are of the stories he would tell as he was riding his bicycle beside me while I was on a recovery jog between quality workouts. The story about a beaver squeezing in under the door of his cabin one Montana winter to warm itself is my favorite. As I trained under his tutelage, I realized the elegance of his philosophy. Proper training requires specific intensities for specific distances. Overtrain- ing is not to be sought as the pinnacle of a running career; rather it should be scoffed at. The essence of his philosophy is that anyone can benefit from its application, since it allows flexibility based on mileage, pace, and other variables. It is because of Jack Daniels that I had the success I did, and I will be forever grateful. Without further delay, please enjoy reading this third edition of the defini- tive training tome for so many athletes. Even now, years after the first edition, Jack provides new, scientifically-based information with your success in mind. Anthony Gallo, MD Olympic Trials Qualifier, 2008 vii This page intentionally left blank. Preface have learned a great deal about running and runners since the second edi- I tion of Daniels’ Running Formula. It might seem strange to some of you that after so many years of study and coaching, I still find new, more practi- cal, and often simpler ways of prescribing training and racing programs, but it’s true. Some of these new ideas and strategies that can be found in this third edition of my book include the following: • Finding success through different approaches and amounts of running • Logging the stress of different types of training, which provides a way of keeping track of total stress, rather than just mileage for each season and each type of training • Thinking of rest as part of training, as opposed to resting in order to avoid training • Being able to compare runners of different ages based on adjusted VDOT values • Using a wide variety of marathon training programs for beginners through the elite The many runners and coaches who so often contact me to say they used my training ideas with considerable success have encouraged me to continue looking for new ideas or simpler ways of improving fitness and performance. In this edition, I have included a list of what I refer to as the basic laws of running; these can be used by individual runners to better prepare for races and by coaches to help their runners perform better. It has been an interesting journey working with and researching elite (and some not-so-elite) runners over the years. Although we tend to go through phases of what is considered the best approach to improved performance, it all really boils down to following some principles, trying to adjust training to meet individual needs, and prescribing training that is productive yet mini- mizes the chances of injury. I have always tried to emphasize the importance of consistency in training and to produce the greatest benefit from the least amount of training stress, rather than the greatest benefit from the greatest amount of stress. No one has all the answers for how best to train, and there is no single system that works best for everyone. My aim is to present scientific infor- mation in a manner that coaches and athletes can understand, appreciate, and use. Then you can decide whether the knowledge and the training and racing programs provided in the pages that follow have a positive impact on you, the runner or running coach. ix x Preface The chapters are sequenced to build on the previous content.
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