Daniels' Running Formula

by Jack Daniels

Threshold pace would physiologically be at about 86 to 88 percent of O2max (88 to 90 percent of maximum heart rate) for well-trained athletes and still above 80 percent values for lesser-trained runners.

tempo run is a steady run lasting about 20 minutes

five 1-mile runs at T pace with 1-minute rests after each mile, or three 2-mile runs at T pace with 2-minute rests.

five 1-mile runs at T pace, with 1-minute rest breaks between the individual work bouts (written as 5 × 1 T w/1 min rests). If I suggest 2-mile runs, then I would recommend 2-minute rests between the T-pace runs, and for three of these 2-mile runs it would be written as 3 × 2 T w/2 min rests. As is shown in figure 4.1, the recommended work–recovery time with cruise intervals is about 5 to 1.

threshold workouts

duration a person can exercise at O2 max, and that time is about 11 minutes.

good amount of time to spend running at I pace is between 3 and 5 minutes.

by not allowing too long a recovery between hard runs, O2 will not have recovered completely, and the next work bout will allow reaching max in a shorter period of time,

variety of workout durations that are ideally between 3 and 5 minutes each,

durations that are ideally between 3 and 5 minutes each, but the bouts can also be shorter if the recovery time is kept short

When doing H runs for time, rather than a particular distance for time, it is expected that the H pace be one you subjectively feel you could maintain for about 10 to 12 minutes if racing for time.

pace be one you subjectively feel you could maintain for about 10 to 12 minutes if racing for time.

My suggestion for how much I- or H-pace running to do in a single session is to make the maximum the lesser of 10K or...

When doing H-pace sessions, consider that 5 minutes of H running is equal to a mile for keeping track of how many miles to accumulate in an I session.

2 × 4 min H with 3 min jg plus 4 × 3 min H with 2 min jg 1 × 4 min H with a 3-min jg plus 2 × 3 min H with 2 min jg + 3 × 2 min H with 1 min jg + 4 × 1 min H with 30 sec jg

H workout

Another interval session that works well on windy days when it is not easy to hit desired times for interval 1,000s, for example, is to run 20 × 200,

I and H workouts

H and I workouts

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

purpose of repetition training

For distance runners, I suggest a recovery time that is about two or three times as long (in time, not in distance covered)

the amount of running to accumulate at R pace (in a single training session) be the lesser of 5 miles

km) and 5 percent of weekly mileage.

single work bouts (for faster runs at R pace) should not last longer than about 2 minutes each,

sessions will be made up of repeated 200s, 300s, 400s, 500s, and 600s for most runners.

200s, 300s, 400s, 500s...

It is always best to think in terms of time spent running at various intensities, rather than distances covered,

repetition workouts

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

Treadmill running

Training intensities based on current VDot

Workout times based on VDOT

(I) training, remember that my recommendation is not to include individual work bouts that are longer than 5 minutes.

With R training, it is not desirable to include individual work bouts that last longer than 2 minutes,

T running is best for improving the body’s ability to clear lactate and in simple terms is great for improving endurance.

The I zone is best for improving aerobic power and makes the body function at, or nearly at, O2max.

The typical races associated with the I zone are in the range of 2 miles to 5 miles (3 km to 8 km).

will always elicit maximum heart rate if you stay at that speed of running for a couple minutes or longer.

2 points per minute of E running, .4 points per minute at M pace, .6 points per minute at T pace, 1.0 point per minute at I pace, and 1.5 points per minute at R pace.

tracking intendity training

varying point workouts

vdot levels for F and M runers 6-18

vdot levels F and M 18-58

Break

breaking season into phases

Phase I is B/FIP, which stands for base training with foundation and injury-prevention emphases. Phase II has an IQ emphasis, which stands for initial quality training phase. Phase III is for TQ (transition quality) training, and this is generally the most demanding of the four phases. Phase IV is designed to provide the runner with peak performances and is identified as FQ (final quality).

prefer going from E running to R workouts to I sessions and finally to T training. However, when I move from E running to R training, I continue doing E runs most days of the week during the R phase, and when moving from R to I, I may still schedule occasional R sessions to maintain what was gained in the earlier R phase.

first approach is to get the first two phases accomplished during the summer months,