Daniels' Running Formula

AN ABSTRACT OF THE THESIS OF Ryan Weismann-Yee for the degree of Honors Baccalaureate of Science in Mechanical Engineering presented on May 5, 2009. Title: Selecting a Marathon Training Program. Abstract approved: ____________________________________________________

Anthony Wilcox

The marathon is well noted for the extreme stress it applies to the body and mind. The physiological aspects of marathon training were investigated and examined for someone unfamiliar with the field. Several training programs were investigated within a framework provided by the popular Daniels' Running Formula. By the Formula's guidelines, training elements, means of implementation, and training volumes were evaluated for runners of different ability for each training program. Results were produced in the form of data tables and charts for close evaluation. Correspondence to the defined guidelines and relative comparisons between programs were ultimately used to draw conclusions about each program and Daniels' Running Formula. Conclusions were made in the context of an untrained runner with a four month time frame available for training.

Key Words: marathon, running, training, intensity, stress Contact: weismanr@onid.orst.edu

?Copyright by Ryan Weismann-Yee May 5, 2009

All Rights Reserved

Selecting a Marathon Training Program by

Ryan Weismann-Yee

A PROJECT submitted to Oregon State University University Honors College

in partial fulfillment of the requirements for the

degree of Honors Baccalaureate of Science in Mechanical Engineering (Honors Scholar)

Presented May 5, 2009 Commencement June 2009

Honors Baccalaureate of Science in Mechanical Engineering project of Ryan WeismannYee presented on May 5, 2009. APPROVED:

________________________________________________________________________ Mentor, representing Health & Human Sciences

________________________________________________________________________ Committee Member, representing Health & Human Sciences

________________________________________________________________________ Committee Member, representing Civil and Construction Engineering

________________________________________________________________________ Dean, University Honors College

I understand that my project will become part of the permanent collection of Oregon State University, University Honors College. My signature below authorizes release of my project to any reader upon request.

________________________________________________________________________ Ryan Weismann-Yee, Author

ACKNOWLEDGEMENTS I would first like to thank Dr. Wilcox for working with me on this project and guiding my investigation, even when I was not sure where it was going.

I would also like to thank Dr. Hunter-Zaworski and Dr. Penry for offering their time and assistance on this project.

Finally, I would like to thank Eric Hill for encouraging me to pursue this project.

TABLE OF CONTENTS Page

CHAPTER 1 ? Introduction.................................................................. 1

CHAPTER 2 ? The Marathon Training Plans............................................. 4

2.1. Non-Runner's Marathon Trainer.............................................. 4 2.2. Marathon Training.............................................................. 6 2.3. Marathon........................................................................ 8 2.4. Advanced Marathoning......................................................... 10

CHAPTER 3 ? Daniels' Running Formula................................................ 13

3.1. Training Focus................................................................... 14 3.2. Physiology of Training Intensities........................................... 20 3.3. Training Zones.................................................................. 22 3.4. Training Points................................................................... 25 3.5. Fitness and Intensity Benchmarks............................................ 27 3.6. The Season Plan................................................................. 28

CHAPTER 4 ? Methods..................................................................... 35

CHAPTER 5 ? Results........................................................................ 38

5.1. Non-Runner's Marathon Trainer.............................................. 39

5.1.1. Training............................................................... 39 5.1.2. Plan.................................................................... 39 5.1.3. Volume................................................................ 40

5.2. Marathon Training............................................................. 41

5.2.1. Training............................................................... 41 5.2.2. Plan.................................................................... 41 5.2.3. Volume................................................................ 42

5.3. Marathon........................................................................ 43

5.3.1. Training............................................................... 43 5.3.2. Plan.................................................................... 44 5.3.3. Volume................................................................ 44

TABLE OF CONTENTS (Continued) Page

5.4. Advanced Marathoning......................................................... 44

5.4.1. Training............................................................... 44 5.4.2. Plan.................................................................... 45 5.4.3. Volume................................................................ 46

5.5. Comparison of Plans............................................................ 46

CHAPTER 6 ? Conclusions.................................................................. 48 6.1. Training Plans................................................................... 48 6.1.1. Non-Runner's Marathon Trainer.................................. 48 6.1.2. Marathon Training.................................................. 50 6.1.3. Marathon............................................................. 52 6.1.4. Advanced Marathoning.............................................. 53 6.2. Daniels' Running Formula..................................................... 55 6.3. Recommended Plan............................................................ 58

CHAPTER 7 ? Final Thoughts............................................................... 60

REFERENCES................................................................................ 63

APPENDICES................................................................................. 64

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