Daniels' Running Formula

by Jack Daniels

it is good to normally use 3- to 5-minute work bouts during an I workout

it is possible to accumulate a fair amount of time at max even when running much shorter work bouts, but you must keep the recovery time very short between the harder runs.

you might run six 3-minute H runs, with each being followed by 2 minutes of recovery jogging

you do 40 miles a week, the recommended maximum at I pace would be 3.2 miles

Another I-type workout many runners like is my step-count workout.

make the recovery jogs a little shorter than the time of the H runs they follow,

The primary purpose of R (repetition) training is to improve anaerobic power, speed, and economy of running.

I suggest a recovery time that is about two or three times as long

Another way to determine recovery time in an R session is to do an easy jog as far as the fast run just performed.

R sessions will be made up of repeated 200s, 300s, 400s, 500s, and 600s

Any intensity faster than T pace will usually be associated with intermittent running,

A big advantage treadmill running has over ground running is in the area of hill training.

Set realistic goals for every race you run and you will almost always achieve them.

Using a person’s race times gives a far better prediction of training intensities and other race performances than do tests in the lab.

Oxygen Power,

it is usually just fine to use your highest value when using the VDOT training tables

Smile some during every run you go on.

I have developed what I call a speed versus endurance table,

If your line slopes down to the right, which is typical for most young runners, this suggests that your speed is better than your endurance.

try working on the weakness first, but if that doesn’t bring some positive results, concentrate on your strength,

a blue plan for serious runners who want to increase their dedication to the sport;

Rest—but not avoidance—is an essential part of your training.

Consistency with regard to rest, nutrition, and training is the key

Never train when injur...

If you have not been running at all, there is no doubt that getting in some running on 3 or 4 days of each week will produce positive results.

strides help improve running economy

Blue Advanced Plan

Runners following this plan will be asked to train 5 to 7 days each week, with the possibility of running more than once on some days if it is necessary to accumulate desired weekly mileage goals.

mileage ranges from about 40 to 52 miles per week

Strides (ST) are light, quick 20-second runs (not sprints) with 60 seconds of rest between each.

Good performances are the result of understanding why you are doing what you are doing.

Often with the 800,

runners take either a speed or endurance appro...

Resistance training, generally three times per week, should be included in phase I.

three Q (quality) sessions of training,

Phase II is not the most stressful part of a season, so always try to imagine you could do more

hardest training.

three Q sessions per week,

three Q sessions

All non-Q days are E days and on the E days you can run once, twice, or not at all, depending on desired weekly mileage.

Never miss a chance to tell your teammates how good they look running.

Run with your head for the first two-thirds of every race and with your heart for the last third.