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Get in the best shape of your running career with the help of Daniels’ Running Formula, the book that Runner’s World magazine calls the best training book. Premier running coach Jack Daniels provides you with his legendary VDOT formula to guide you through training at exactly the right intensity to run stronger, longer, and faster.
Choose a program to get in shape, target a race program, or regain conditioning after layoff or injury. Train for competition with programs for 800 meters, 1500 meters to 2 miles, cross country races, 5K to 10K, 15K to 30K, and marathon events. Each program incorporates training intensities to help you build endurance, strength, and speed. With Daniels’ Running Formula, you’ll track the time you spend at each level, train more efficiently, and optimize results.
Completely updated with new chapters on altitude training, seasonal programming, and treadmill training, Daniels’ Running Formula, Third Edition, is the most comprehensive, accessible, and instantly applicable edition to date. Customizable to your current fitness level, competition goals, and schedule, the formula is the ideal solution for any race, anywhere, anytime.
Whether training or competing, get the results you’re seeking every time you lace up with the workouts and programs detailed in Daniels’ Running Formula.
Chapter 1: Ingredients of Running Success
Chapter 2: Running Physiology and Breathing Rate
Chapter 3: Aerobic Training and Running Profiles
Chapter 4: VDOT Values
Chapter 5: Run Training Intensities
Chapter 6: Altitude Training
Chapter 7: Season Training Plan
Chapter 8: Running for Fitness
Chapter 9: Training to Race
Chapter 10: 800-Meter Training
Chapter 11: 1,500-Meter to Two-Mile Training
Chapter 12: 5K to 10K Training
Chapter 13: Cross Country Training
Chapter 14: 15K to 30K Training
Chapter 15: Marathon Training
About the Author
Jack Daniels has been called the world’s best coach by Runner’s
World magazine. He has more than 50 years of experience coaching and
mentoring some of world’s top distance runners at both the collegiate
and postcollegiate levels, including Jim Ryun, Penny Werthner, Ken
Martin, Jerry Lawson, Alicia Shay, Peter Gilmore, Lisa Martin, Magdalena
Lewy Boulet, and Janet Cherobon-Bawcom. He also won two Olympic medals
and one world championship medal in the men’s modern pentathlon.
Daniels has decades of experience as a track and cross country coach at
institutions such as Oklahoma City University, the University of Texas,
Brevard College, and the State University of New York at Cortland. Under
his guidance, Cortland runners won 8 NCAA Division III national
championships, 30 individual national titles, and more than 130
All-America awards. He was named Women’s Cross Country Coach of the 20th
Century by the NCAA Division III.
Since 1997 Daniels has been the national running coach advisor for the
Leukemia/Lymphoma Society’s Team in Training program, which involves
coaching thousands of marathon runners each year. He has also enjoyed
coaching members of the Nike Farm Team and the Chasquis, a group of
Daniels has logged years of graduate study and research on distance
running in both the United States and Sweden. He holds a doctoral degree
in exercise physiology from the University of Wisconsin at Madison. He
also studied exercise science at the Royal Gymnastics Central Institute
in Stockholm under renowned sport scientist Per-Olaf Åstrand.
In recent years, Daniels has been an associate professor in the human
movement program at A.T. Still University in Mesa, Arizona, in addition
to coaching Olympic runners.
Of all his accomplishments, Daniels is most proud of his two daughters
and being married to his wife, Nancy.
"When most people see the name Jack Daniels, they picture a whiskey
bottle. But runners will think about the renowned coach and exercise
physiologist. At 81, Daniels has had a bigger influence on
training-for-running than anyone. Indeed, he might be considered the
Albert Einstein of the sport. His 1998 book, Daniels' Running Formula,
unlocked the mystery of appropriate training paces for runners of all
abilities. His philosophy was simple: Do the minimum amount of work for
the maximum payoff."
“In one way or another, today’s serious runners abide by training
principles rooted in Jack Daniels’ research and philosophy and outlined
in his famous book, Daniels’ Running Formula.”