I’d like to emphasize that each runner and coach should abandon the “copy the current champion” approach to training and instead challenge the runner’s own body with training based on scientific principles.
A good measure of how much work you’re doing as a runner is how much distance you’re covering. It costs just about the same amount of energy to run eight miles in 40 minutes as it does to run eight miles in 60 minutes.
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Get in the best shape of your running career with the scientifically based training in Daniels’ Running Formula. In the book that Runner’s World magazine called “the best training book,” premier running coach Jack Daniels provides you with his proven VDOT formula to guide you through training at exactly the right intensity to become a faster, stronger runner.
Choose from the red, white, blue, and gold programs to get into shape, target a race program, or regain conditioning after a layoff or injury. Race competitively with programs for 800 meters, 1500 meters to 3000 meters, cross country races, 5K to 15K, and half-marathon up to the marathon. Each program incorporates the right mix of the five training intensities to help you build endurance, strength, and speed, and Daniels’ intensity point system makes it easy to track the time you spend at each level.
The formula can be customized to your current fitness level and the number of weeks you have available for training, and it provides the perfect solution for short training seasons. Get the results you’re seeking every time you lace up your shoes for a training run or race with the workouts and programs detailed in Daniels’ Running Formula.
Part I Training Essentials
Chapter 1. Training Focus
Chapter 2. Physiology of Training Intensities
Chapter 3. Fitness and Intensity Benchmarks
Chapter 4. The Season Plan
Part II Training Levels
Chapter 5. Level 1: Base Building
Chapter 6. Level 2: Marathon-Pace Training
Chapter 7. Level 3 Threshold Training
Chapter 8. Level 4: Interval Training
Chapter 9. Level 5: Repetition Training
Chapter 10. Supplemental Training
Part III Training for Fitness
Chapter 11. White Starting Plan
Chapter 12. Red Intermediate Plan
Chapter 13. Blue Advanced Plan
Chapter 14. Gold Elite Plan
Part IV Training for Racing
Chapter 15. Preparing for Competition
Chapter 16. 800 Meters
Chapter 17. 1,500 to 3,000 Meters
Chapter 18. Cross Country
Chapter 19. 5 to 15 Kilometers
Chapter 20. Half-Marathon to Marathon
Jack Daniels became the head track and cross country coach for both men and women at the State University of New York at Cortland in 1986. Under his guidance, Cortland runners have won eight NCAA Division III national championships, 30 individual national titles, and more than 130 All-America awards. Called the World's Best Coach by Runner's World magazine and designated Master Coach by USA Track & Field, Daniels has advised some of America's finest runners, including Jim Ryun, Alberto Salazar, Joan Benoit Samuelson, Ken Martin, Jerry Lawson, and Olympians Lisa Martin of Australia and Penny Werthner of Canada.
Daniels' first sport of interest was swimming, in which he competed at the University of Montana. He got involved in running while serving in the army in South Korea in 1956, when he began participating in triathlons involving swimming, pistol shooting, and running. His success in these events led him to compete in the modern pentathlon in the 1956 Melbourne Olympics, where he won a silver medal, and the 1960 Rome Olympics, where he won a bronze in team competition.
In the years between Olympics, Daniels studied exercise science at the Royal Gymnastics Central Institute in Stockholm, Sweden, under Per-Olof Åstrand, one of the world's best sport scientists. Daniels went on to earn a doctoral degree in exercise physiology at the University of Wisconsin.
In addition to serving as a consultant to the U.S. Olympic track team and Sports Canada, Daniels was named NCAA Division III Women's Cross Country Coach of the (20th) Century and three-time Coach of the Year. Daniels lives in Cortland, New York.