Daniels' Running Formula

Before I start, a couple of pieces of information that may help. First off, I find the science in this book to be a bit overwhelming at times, and I've been teaching at the university level for more than twenty years--just not in the sciences. I have a doctorate and three master's degrees, and I still find my brain swimming when I try to make it through some of the scientific info. That's just the way it is--the science isn't for everyone, and you shouldn't give up on this book if the science sections don't make complete sense--just don't read them. The information isn't at all necessary for improving your running. It's cool to know if you do make it through, but it doesn't matter if you don't. Second, I used the DRF ten years ago (at age 44) to go from an 18:55 5k to an 18:05 in about six months. I just got back into competitive running last year (after several years of doing ultras), and I had no real speed at all. After three or four months, I found I wasn't improving my times much, so I decided to give Daniels another go-round and bought the new edition. On November 1, 2014, I did a 6k in 24:52 (a 6:40 pace). Then I bought this book and started the 5k program, and in March of 2015 I did a 10k in 39:36 (a 6:23 pace). That pace, of course, would have been faster had I done just a 6k, so there is evidence in my experience that shows that this program works if you give it a chance. Here's what I've done, and what I recommend to others to whom I've given this book. First off, you need a current running time for a specific distance. If you don't have one, go get one, either by signing up for a local 5k or going to a high school track and pushing yourself for a mile. And it has to be a decent effort on your part, not just a leisurely jogging time, otherwise this program will be useless to you. With your time, go to Table 5.1, VDOT values (page 81 in 3rd edition), and find your time, then find the associated VDOT, which is listed to the right and the left of all the times. For example, if you did a 49-minute 10k, your VDOT will be 41. That's the most important thing to know. Now you need to choose a training program. I'm doing 5k, so I go to Chapter 11. If you're a very beginning runner, start on Phase 1, page 176, for 4 to 6 weeks. If you've been running but not necessarily pushing yourself hard, then start on Phase 2, page 180. You'll find there a full workout for you that can last as long as you want it to, and that will improve your times. Let's look at Week One of Phase 2. You start with a long run, then do an easy run with 10 strides, and then on the third day, you find your first quality workout: 2E (two miles easy run) + 2 sets of (8 x 200R w/200 jog) w/ 800 jog between sets + 2E. I sometimes modify the starting and ending 2E to either 1 mile easy or 1 1/2 miles easy, depending on time constraints, but the sprinting you'll want to keep. The question you have to answer now is what does 200R mean? For that, go to page 84, Table 5.2, for the Training intensities table. There you'll find that since your VDOT is 41, you should be running each of these 200's at 51 seconds. And that's really all you need to know. If your training says 2E + 5 x 1kT w/ 2 minutes rest + 2E, you're going to find that your pace for one kilometer at a 41 VDOT is 5:00 even. So you'll run a kilometer in five minutes, rest for two minutes, run a km in five minutes, rest for two minutes, etc. All of your paces are on pages 84-85, for Easy, Marathon, Threshold, Interval, and Repetition. Personally, I would recommend reading chapter four in which Daniels talks about each of these paces and what you're trying to accomplish with them, but it's not absolutely necessary for the training. Keep in mind that after a few weeks the paces will probably become very easy for you, and then it's time to move to a new VDOT. Just be careful when you do so that you're not moving up too early--injuries and burnout can easily happen. Also, keep in mind that Daniels is a strong advocate of rest, and makes it clear that there's no problem making one or two of the E days complete rest days. I run six days a week, and rest one. You'll notice that many of the workouts have strides indicated (+10 ST, for example). He defines strides on page 177, paragraph 4: "are not all out sprints but are light, quick runs that last about 10 to 15 seconds each, with about 45 seconds' rest after each stride." Personally, I have read the whole book, and I'm glad I have, but I would recommend doing so after you have your running plan worked out. The scientific info supplements what you're doing, but you don't need to know it to improve as a runner. My strategy is simple, and I use index cards: I write down one week's worth of runs on a card, and then I write the two quality workouts on separate index cards to take to the treadmill with me in the winter, and to the track in the summer. And by the way, these workouts are wonderfully suited to the treadmill--once I set a speed on the treadmill, I have to maintain that pace for the entire time indicated. I hope this helps! Have fun training!

This book has lots of great scientific and anecdotal information that applies very specifically to competitive elite-level track and distance running and as such fits it's intended purpose perfectly and has to get five stars! Definitely a great read for elite high school and college cross country or track coaches and/or team members, as well as Olympic hopefuls and other elites. However, the average recreational runner who just wants to run their first half marathon or take some time off of their 5k or 10k will be better served elsewhere, unless they're prepared to run at least 40 miles a week! That being said, the author does include various lower mileage "fitness" running programs which are probably a bit more complicated and yet non-race specific than most "hobby joggers" will find useful. I do like the author's explanations for various running paces and the purposes of various workouts. There is some useful information about how to come back from injuries and "planned or unplanned" breaks from running. I haven't found the whole VDOT system of race/distance/time to be very accurate for myself. But if you like things very structured, scientific, and somewhat "OCD" (albeit in a conversation kind of way) than this is the book for you!

Great book with lots of information. The workouts can be challenging and there are paces for slow runners to fast runners. It has a lot of different training plans from 5k to marathon and even once’s you could follow if you don’t race and want to just run during the week. With the number of workouts in his book you could go a few months before repeating one. I followed one of his training plans for a marathon and now I’m using the same book for a 5k and half marathon. The workouts work to increase your running abilities and get you ready for race day. After buying it I started highlighting Jack’s purpose for workouts as well as his suggested maximums for the type of workout (5-8% of weekly mileage) so it would be easy to see a second or twentyth time.

Es un manual muy completo para autoplanificarse entrenamientos de cara a carreras que van de los 800m hasta el maraton. Muy recomendable

It's a must have book if you are serious into running. The print and quality of the book as a whole is outstanding. Very happy with the purchase.

Ich war in meiner Jugend ein passabler Mittel- und Geländeläufer. Ich laufe noch immer so einfach aus Spass mit meinem Hund Bello durch das Altmeloner Hochmoor. Es hat mich aber nun wieder etwas der Ehrgeiz gepackt. Das Ziel sind die Österr. Seniorenmeisterschaften 2015 über 1500m und/oder 5000m. Es wird sich kein Platz am Stockerl ausgehen, aber zumindest bei 1500m möchte ich nicht überrundet werden. Ich habe mir daher Tim Noakes: Lore of Running und dieses Buch gekauft. Die beiden ergänzen sich sehr gut. Noakes behandelt auf 930-Seiten den aktuellen Forschungsstand zum Thema Langlauf, Daniels ist eher hemdsärmelig-praktisch orientiert. Kern ist seine bekannte und im Prinzip simple VDOT-Laufformel. Die Geschwindigkeit hängt linear von der effektiven VO2max Rate ab. Sie sinkt mit dem Logarithmus der Laufzeit. Noakes merkt dazu an: "While these objections may be valid, they do not detract from the clear evidence that Daniels has achieved great practical success with this training method. That he uses an unproven and perhaps date model to explain the physiological reasons for his success is of no consequence". Für meine Bedingungen ist die VDOT-Formel weitgehend irrelevant. Es geht im Altmeloner Hochmoor aufi und obi, es wechseln Waldwege mit Forststraßen. Ich habe auch keinerlei Ahnung wie lang die Streckenabschnitte sind. Damit erübrigt sich eine exakte Geschwindigkeitsformel. Sehr brauchbar sind hingegen die wöchentlichen Trainingspläne die auf die Wettkampf-Länge und den wöchentlichen Trainingsumfang abgestimmt sind. Das Buch enthält auch Aufbaupläne von Weiss (absoluter Anfänger), Rot, Blau bis Gold (Elite). Es gibt laut Daniels 5 verschiedene Grundtrainings-Arten die jeweils eine spezifische Eigenschaft trainieren. E: Easy-Runing. Relativ lockerer Dauerlauf. L: Long-Running. Selbes Tempo wie E, aber längere Distanz. T: Threshold-Running. 80% V02max oder 10.000m Tempo I: Intervall Training. Wiederholte Tempoläufe bis maximal 5 min an der anaeroben Schwelle. Typischer Weise 400, 800 oder 1000m. R: Repetitions. Kurze Sprints. Die VDOT Formel ist auch deswegen nicht so wichtig, weil man mit ein bisserl Erfahrung eh weiss was ein E, L, T, I oder R Training ist. Daniels warnt, dass man es in den einzelnen Stufen nicht zu schnell angehen soll. Seine Formel dient dazu diesen Fehler zu vermeiden. Eine Saison wird in 4 Phasen eingeteilt. Für jede Phase wird ein Wochentrainingsplan mit den obigen Bausteinen erstellt. Das schaut vernünftig aus. Die Veränderung gegenüber meiner Jugend ist: Damals hat man E, L.... eher hintereinander gemacht. Zuerst im Winter Ausdauertraining (E,L), im Frühjahr T und Geländelauf-Wettkämpfe am Wochenende, ab April primär I und R auf der Laufbahn. Wobei für mich die Geländeläufe das eigentliche Ziel waren. Da war ich wesentlich besser als auf der Laufbahn. Das Intervalltraining auf der Aschenbahn habe ich auch öd gefunden. Es verschieben sich auch bei Daniels die Gewichte von E nach I und R innerhalb der einzelnen Phasen. Es kommt jedoch in jeder Phase immer alles vor. Teilweise hat man das auch schon einst gemacht. Wenn man einmal auf die Aschenbahn keine Lust hatte ist man einfach so Laufen gegangen. D.h. man hat eine E/L Trainingseinheit eingelegt. Ich habe nach dem Studium der beiden Bücher das Gefühl zumindest einmal theoretisch zu wissen wo und wie es lang geht. Werma segn, ob auch die Umsetzung so klappt und einem glorreichen Comeback nichts im Wege steht.

Best book on a straightforward scientific approach to training for long distance running events. Perfectly distilled into an approachable and easy to comprehend style so Runner’s of all abilities can gain benefit from the greatest running mind of our time.

翻訳本では、意味がよく分からないところも、原本だとよく分かる。（訳者が陸上競技のことに詳しくないので、仕方がないけど）Aerobic and Training Profiles の章で、Aerobinの意味は、Don't compare yourself to other runners.ということだと。これを有酸素運動としてしまうと、伝えたいことが、希薄になってしまう。そういう意味で、原本はバイブルだ。