Daniels' Running Formula

Daniels' Running Formula

Third Edition

Jack Daniels, PhD

A. T. Still University in Mesa, Arizona

Human Kinetics

Library of Congress Cataloging-in-Publication Data

Daniels, Jack, 1933Daniels' running formula / Jack Daniels, PhD. -- Third edition.

pages cm Includes index. 1. Running. 2. Running--Training. I. Title. GV1062.D36 2013 796.42--dc23

2013027143 ISBN-10: 1-4504-3183-6 (print) ISBN-13: 978-1-4504-3183-5 (print)

Copyright ? 2014, 2005, 1998 by Jack Tupper Daniels

All rights reserved. Except for use in a review, the reproduction or utilization of this work in any form or by any electronic, mechanical, or other means, now known or hereafter invented, including xerography, photocopying, and recording, and in any information storage and retrieval system, is forbidden without the written permission of the publisher.

Notice: Permission to reproduce the following material is granted to instructors and agencies who have purchased Daniels' Running Formula, Third Edition: pp. 21, 4 5, and 268. The reproduction of other parts of this book is expressly forbidden by the above copyright notice. Persons or agencies who have not purchased Daniels' Running Formula, Third Edition may not reproduce any material.

The web addresses cited in this text were current as of September 2013, unless otherwise noted.

Developmental Editors: Tom Hanlon and Claire Marty; Assistant Editor: Tyler Wolpert; Copyeditor: Patricia MacDonald; Indexer: Laurel Plotzke; Permissions Manager: Martha Gullo; Graphic Designer: Fred Starbird; Graphic Artist: Julie L. Denzer; Cover Designer: Keith Blomberg; Photograph (cover): Chris Clark/Mlive; Photographs (interior): ? Human Kinetics, unless otherwise noted; Photo Asset Manager: Laura Fitch; Visual Production Assistant: Joyce Brumfield; Photo Production Manager: Jason Allen; Art Manager: Kelly Hendren; Associate Art Manager: Alan L. Wilborn; Illustrations: ? Human Kinetics, unless otherwise noted; Printer: Sheridan Books

On the cover: Janet Cherobon-Bawcom finishes first in the River Bank Run 25K on May 12, 2012, in Grand Rapids, Michigan. Although this was her first competitive 25K, she broke the American record set by Joan Benoit Samuelson in 1986 by running 1:24:34. Jack Daniels began coaching Janet in 2011.

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Printed in the United States of America10987654321

The paper in this book is certified under a sustainable forestry program.

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To my understanding and loving wife, Nancy Jo, and our daughters, Audra Marie and Sarah Tupper, who make my life better and more enjoyable every year.

Contents

Forewordvii Prefaceix Acknowledgmentsxiii

1 The Ingredients of Success - - - - - - - - - - - - - - - - - - - - 1 2 Training Principles

and Running Technique - - - - - - - - - - - - - - - - - - - - - -13

3 Aerobic and Training Profiles - - - - - - - - - - - - - - - -33 4 Training Runs and Intensities - - - - - - - - - - - - - - - -47 5 VDOT Values - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - -77 6 Season Training - - - - - - - - - - - - - - - - - - - - - - - - - - - - - 105 7 Fitness Training - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - 117 8 Altitude Training - - - - - - - - - - - - - - - - - - - - - - - - - - - - 129 9 800-Meter Training - - - - - - - - - - - - - - - - - - - - - - - - - - 145

iv

10 1,500 to 2-Mile Training - - - - - - - - - - - - - - - - - 161 11 5K to 10K Training - - - - - - - - - - - - - - - - - - - - - - - - 175 12 Cross Country Training - - - - - - - - - - - - - - - - - - - 191 13 Half-Marathon Training - - - - - - - - - - - - - - - - - - 203 14 Marathon Training - - - - - - - - - - - - - - - - - - - - - - - 213 15 Training Breaks

and Supplemental Training - - - - - - - - - - - - - 263

Appendix A: Aerobic Profile Test Protocol 275 Appendix B: Times for Varying Distances at the Same Pace 279 Appendix C: Time and Pace Conversions 283 Appendix D: High-Stress Workouts 287 Index291 About the Author 305

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