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Daniels' Running Formula
Explains how to determine one's ideal training pace, provides pacing tables for individual races, suggests race strategies, and offers guidelines to protect against injury
286 pages, Paperback
First published May 1, 1998
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Displaying 1 - 30 of 316 reviews
August 9, 2016
Running is my weak spot. I can't even say why, but I count picking up running a few years ago to the best decisions I have ever made and now can't even imagine a life without it. Having that said, I'm not an athlete. I run and that's all I do. I don't train. But then I realized I actually did want to increase my knowledge on that subject and get more into the scientific bits. And that was when I was recommended this book!
Jack Daniels (not related to the whisky, but I wonder how often he gets jokes about it) is a professor of physical education and a coach of Olympic athletes. He mentors and coaches some of America's top distance runners and has spent 60 years in the sport. Here he is:
This man knows what he's talking about. The book is structured into different sections, in some of which he explains training principles, running technique and aerobic profiles. I found these to be extremely insightful and definitely learned a lot! A lot! One thing for example was, that you don't have to train at your maximum to get the maximum out of it and sometimes you'll benefit more from easy runs or even taking a break. It might seem obvious now, but it wasn't to me.
He also provides specific training plans, which will be useful for people training for a specific event, whether that may be a 1500 race of a full marathon.
I'm genuinely happy about the knowledge I gained from this book, yet I would only recommend this book to people who take running seriously and are eager to improve their performance. Because it's so densely packed with facts and science, I would imagine this to be pretty overwhelming if you're only starting out.
Jack Daniels (not related to the whisky, but I wonder how often he gets jokes about it) is a professor of physical education and a coach of Olympic athletes. He mentors and coaches some of America's top distance runners and has spent 60 years in the sport. Here he is:
This man knows what he's talking about. The book is structured into different sections, in some of which he explains training principles, running technique and aerobic profiles. I found these to be extremely insightful and definitely learned a lot! A lot! One thing for example was, that you don't have to train at your maximum to get the maximum out of it and sometimes you'll benefit more from easy runs or even taking a break. It might seem obvious now, but it wasn't to me.
He also provides specific training plans, which will be useful for people training for a specific event, whether that may be a 1500 race of a full marathon.
I'm genuinely happy about the knowledge I gained from this book, yet I would only recommend this book to people who take running seriously and are eager to improve their performance. Because it's so densely packed with facts and science, I would imagine this to be pretty overwhelming if you're only starting out.
March 2, 2017
This book is simply amazing. I read it, followed one of the 26-week marathon training plans and dropped my marathon time by over 50 minutes in less than a year. From 3:55 to 3:03 after doing the 41-55 miles (66-89 km) per week plan.
The book does a good job telling you why you do every run as you do. It tells you what paces to hit for each run also. The plans are easy to follow and they are easy to customize to fit your life.
The only critism I have is that the long runs are too easy/slow. While the book prepared me good to run for a long period of time, I feel that I could have been better prepared to run fast/hard for a long period of time. I would have liked more long runs at marathon pace or close to.
Get the actual book and not a digital version. You will want to have all the tables in front of you. When I followed the marathon plan I looked up something in the book almost daily.
The book does a good job telling you why you do every run as you do. It tells you what paces to hit for each run also. The plans are easy to follow and they are easy to customize to fit your life.
The only critism I have is that the long runs are too easy/slow. While the book prepared me good to run for a long period of time, I feel that I could have been better prepared to run fast/hard for a long period of time. I would have liked more long runs at marathon pace or close to.
Get the actual book and not a digital version. You will want to have all the tables in front of you. When I followed the marathon plan I looked up something in the book almost daily.
February 5, 2025
A perfect book for laying foundations of understanding almost all of the aspects about running. A lot of the things discussed here are basic, that is true. When I run I see so many people make certain beginner‘s mistakes, after a while it‘s so obvious and common. It‘s a perfect book for almost all beginners and for those who just want to run as fast as they can all the time or they want to copy some else‘s running schedule or pace. A perfect book to cure these things! I wish more people would read this (or similar books)!
So, one of the biggest trump cards of this book is tables. It‘s easy to determine where you stand exactly and what paces to choose for different runs. I think it was very crutial thing a decade (or more) ago when our runs were more based on feeling than actual data, when we used just phones for runs and apps used to loose some parts of runs and so on, when we just took some general running plan that we‘ve found online.
Nowadays, I look at my watch and look at my heart rate while running, I have a spefic plan that was curated for me based on my physical fitness level and goals. In a way, system in the book is outdated. Author is just introducing the HR, vo2max and other terms, that are currently on every corner, reel, video or article. Still, it‘s fun to read a book and find out which line in the table I‘m currently at. Other than that there‘s a lot of entertaining and intresting exampes (very old ones, decades and decades ago), but some principles and acting mechanisms are almost timeles and works the same nowadays.
Even if we progressed a lot since this book came out, it‘s still a really good book to understand the main things about running in general, running at out own fitness level and to progress in a healthy way, basically, this book would help to avoid 99percent of beginners problems, which are so common. A great book!
So, one of the biggest trump cards of this book is tables. It‘s easy to determine where you stand exactly and what paces to choose for different runs. I think it was very crutial thing a decade (or more) ago when our runs were more based on feeling than actual data, when we used just phones for runs and apps used to loose some parts of runs and so on, when we just took some general running plan that we‘ve found online.
Nowadays, I look at my watch and look at my heart rate while running, I have a spefic plan that was curated for me based on my physical fitness level and goals. In a way, system in the book is outdated. Author is just introducing the HR, vo2max and other terms, that are currently on every corner, reel, video or article. Still, it‘s fun to read a book and find out which line in the table I‘m currently at. Other than that there‘s a lot of entertaining and intresting exampes (very old ones, decades and decades ago), but some principles and acting mechanisms are almost timeles and works the same nowadays.
Even if we progressed a lot since this book came out, it‘s still a really good book to understand the main things about running in general, running at out own fitness level and to progress in a healthy way, basically, this book would help to avoid 99percent of beginners problems, which are so common. A great book!
January 31, 2013
Jack Daniels is a professor of physical education, coach of Olympic athletes and olympic medalist himself. That was proof enough for me, to take a closer look on his ideas.
For me there were two important things in this book. First one was the idea of training load. I've understood that there is different load for different type of exercises, but this book got me to understand more about it and quantify the loads to some extend. I took that part directly in to use on my training diary and will use it for this training season to know if it really works or not.
Second important thing in this book was the different running speeds and the VDOT index for those. VDOT wasn't totally new concept for me, but since it was invented for this book I got to understand all the background information behind it. Other than just running speeds, it gives pretty good tips for different type of running trainings.
Running speeds in VDOT are Easy, Maraton, Threshold, Interval and Repetition. From those, the separation between Interval and Repetition was not clear to me at all before this book. No it is much more obvious that those exercises and speeds are for different purposes; Intervals for training VO2Max and Repetitions are for speed and technique.
Big part of the book is also training programs. There are training programs from elite athletes to first time runners. Training programs also varies from short 800m runs all the way to marathons. So there are training programs for everybody, except for triathlons. For me the best thing about training programs was to get some good ideas what kind of exercises could be done.
From content point of view, book was excellent. It's filled with good information and ideas about running training. Then from editorial point, it was bit messy. It wasn't as easy and pleasurable to read as it could have been. I blame publishers for that one. They should have put more focus on readability.
I still recommend this book to everyone who wants to understand running training. It gives such a good information about the endurance side of running training, that it is valuable to read. It's also quite quick to read, so I recommend to get it in to your hands and at least scim it through.
This review was originally published in my blog here
For me there were two important things in this book. First one was the idea of training load. I've understood that there is different load for different type of exercises, but this book got me to understand more about it and quantify the loads to some extend. I took that part directly in to use on my training diary and will use it for this training season to know if it really works or not.
Second important thing in this book was the different running speeds and the VDOT index for those. VDOT wasn't totally new concept for me, but since it was invented for this book I got to understand all the background information behind it. Other than just running speeds, it gives pretty good tips for different type of running trainings.
Running speeds in VDOT are Easy, Maraton, Threshold, Interval and Repetition. From those, the separation between Interval and Repetition was not clear to me at all before this book. No it is much more obvious that those exercises and speeds are for different purposes; Intervals for training VO2Max and Repetitions are for speed and technique.
Big part of the book is also training programs. There are training programs from elite athletes to first time runners. Training programs also varies from short 800m runs all the way to marathons. So there are training programs for everybody, except for triathlons. For me the best thing about training programs was to get some good ideas what kind of exercises could be done.
From content point of view, book was excellent. It's filled with good information and ideas about running training. Then from editorial point, it was bit messy. It wasn't as easy and pleasurable to read as it could have been. I blame publishers for that one. They should have put more focus on readability.
I still recommend this book to everyone who wants to understand running training. It gives such a good information about the endurance side of running training, that it is valuable to read. It's also quite quick to read, so I recommend to get it in to your hands and at least scim it through.
This review was originally published in my blog here
August 26, 2020
#FirstSub4FM #Running
One size fits all, đó là ý nghĩa cũng như tiêu chí được đề cập ngay tựa quyển sách.
Nghĩa là dù bạn là người mới tập chạy, chạy một năm, 10 năm hay cho đến là vận động viên đỉnh cao quyển sách cũng chỉ ra được công thức/bài tập để bạn có thể tự tập một cách hiệu quả.
Điểm mấu chốt của phương pháp này là xác định được chỉ số chạy bộ VDOT hiện tại của người chạy, chỉ số này dựa vào thành tích chạy tốt nhất gần đây. Dựa vào chỉ số VDOT, người chạy có thể xác định các tốc độ tương ứng cho từng loại bài chạy: easy, tempo, interval...
Sau đó, người chạy có thể chọn các giáo án tương ứng để luyện tập từ cự ly ngắn 800m, 5km đến cự ly marathon... Các giáo án có thể chu kỳ 5 tuần cho đến những giáo án dài hạn 3,4 tháng tùy thói quen của mỗi người.
Tự nghiên cứu và luyện tập theo giáo án sau 3 tháng miệt mài, mình cũng phá được cái PR marathon tại HCMC run 2020, vẫn sẽ tiếp tục luyện tập theo phương pháp này trong thời gian tới.
One size fits all, đó là ý nghĩa cũng như tiêu chí được đề cập ngay tựa quyển sách.
Nghĩa là dù bạn là người mới tập chạy, chạy một năm, 10 năm hay cho đến là vận động viên đỉnh cao quyển sách cũng chỉ ra được công thức/bài tập để bạn có thể tự tập một cách hiệu quả.
Điểm mấu chốt của phương pháp này là xác định được chỉ số chạy bộ VDOT hiện tại của người chạy, chỉ số này dựa vào thành tích chạy tốt nhất gần đây. Dựa vào chỉ số VDOT, người chạy có thể xác định các tốc độ tương ứng cho từng loại bài chạy: easy, tempo, interval...
Sau đó, người chạy có thể chọn các giáo án tương ứng để luyện tập từ cự ly ngắn 800m, 5km đến cự ly marathon... Các giáo án có thể chu kỳ 5 tuần cho đến những giáo án dài hạn 3,4 tháng tùy thói quen của mỗi người.
Tự nghiên cứu và luyện tập theo giáo án sau 3 tháng miệt mài, mình cũng phá được cái PR marathon tại HCMC run 2020, vẫn sẽ tiếp tục luyện tập theo phương pháp này trong thời gian tới.
April 15, 2013
As a recreational runner I found this book very helpful but also pretty advanced. It is definitely a resource that I will continue to utilize as I continue to improve in my running.
August 21, 2019
Một cuốn cẩm nang cho runner để tạo training plan trong ngắn hạn cũng như dài hạn.
February 21, 2012
Daniels is a genius. At times almost a little too smart. I do not recommend this book to anyone who's never run at least a 50 mile week at one point or another. Most of his techniques don't apply to people not hoping to qualify for the Olympics.
His methods are cutting edge (especially 30 years ago) and this book is a must read for anyone who spends a great deal of their life in their running shoes.
His methods are cutting edge (especially 30 years ago) and this book is a must read for anyone who spends a great deal of their life in their running shoes.
August 24, 2021
This is the best book about training I've ever read and it will influence how I run for years to come.
September 17, 2016
Done them all...Hansons, Pfitzinger, etc. The Daniels 2Q marathon plan is the right fit for me (your mileage may vary).
The 2Q method is wonderful and roughly follows the 80% easy 20% hard rule of thumb (which in my opinion is a far more sustainable way to train). I love how each Q is unique (some have a long warmup, others short, some marathon pace Qs have a break roughly halfway, others don't, tempo Qs sometimes have rests, other times, recovery intervals). With Hansons and Pfitzinger you were basically running the same quality runs every week, just progressively longer and longer, which gets monotonous. Another interesting feature of some Qs is that the warmup and cooldown on intervals was REALLY LONG (11 total miles on my level). What would normally have been a really short but fast run turns into more of a long run. I think forcing your body into a depleted state with intervals and then following up with a long easy run is a great way to elicit positive adaptations.
One final note is that I think 2Q is more flexible for busy people. With Hansons, I basically had no choice with scheduling because I had to get 3 hard runs in per week. If I moved anything around I wouldn't have enough time to recover. 2Q means I can do my long Q run on Saturday or Sunday, and then I have a choice of Tuesday, Wednesday, or Thursday for the other Q, with still plenty of time to recover for the next weekend Q in any case. If you're going to be away for the weekend and don't have time for a Q, you can even plan ahead and run the weekend Q on Friday morning, then do easy short runs on the weekend.
The 2Q method is wonderful and roughly follows the 80% easy 20% hard rule of thumb (which in my opinion is a far more sustainable way to train). I love how each Q is unique (some have a long warmup, others short, some marathon pace Qs have a break roughly halfway, others don't, tempo Qs sometimes have rests, other times, recovery intervals). With Hansons and Pfitzinger you were basically running the same quality runs every week, just progressively longer and longer, which gets monotonous. Another interesting feature of some Qs is that the warmup and cooldown on intervals was REALLY LONG (11 total miles on my level). What would normally have been a really short but fast run turns into more of a long run. I think forcing your body into a depleted state with intervals and then following up with a long easy run is a great way to elicit positive adaptations.
One final note is that I think 2Q is more flexible for busy people. With Hansons, I basically had no choice with scheduling because I had to get 3 hard runs in per week. If I moved anything around I wouldn't have enough time to recover. 2Q means I can do my long Q run on Saturday or Sunday, and then I have a choice of Tuesday, Wednesday, or Thursday for the other Q, with still plenty of time to recover for the next weekend Q in any case. If you're going to be away for the weekend and don't have time for a Q, you can even plan ahead and run the weekend Q on Friday morning, then do easy short runs on the weekend.
March 5, 2025
A wonderful resource for runners that can serve as the foundation for how to structure your training. I appreciate the first couple chapters that lay out the essentials for success and training principles. In some ways the plans (without modifications) make it easy to not follow the principles. The charts are useful and I'll refer to them. I think Daniels throws out rules of thumb that aren't that important and not universal sometimes which distracts from the good information in the book.
November 16, 2020
Bem prático, mais pra aplicar do que pra ler mesmo. Um monte de formula cabulosa de performance, vdot e vomax e o caramba, mas a maneira que ele trata corrida é bem interessante. Esquema de 2 treinos de qualidade por semana e o resto vc preenche com treino leve no tempo que vc tem. Quem sabe um dia dê pra seguir...
July 12, 2015
Too complicated for its own good
There are a ton of variations on plans in the book, but strangely, they still seem inflexible. The plans are geared toward people who do nothing but run. I currently log 40 miles a week, crammed in around work, school, and raising a family. The marathon plans in this book wouldn't work for me - 7 days running, two massive long runs a week, and lots of charts to figure everything out (even mileage) yourself. I think the "plans" are written to be so complicated that you go in the website and pay $70 for someone to sort it out for you.
There are a ton of variations on plans in the book, but strangely, they still seem inflexible. The plans are geared toward people who do nothing but run. I currently log 40 miles a week, crammed in around work, school, and raising a family. The marathon plans in this book wouldn't work for me - 7 days running, two massive long runs a week, and lots of charts to figure everything out (even mileage) yourself. I think the "plans" are written to be so complicated that you go in the website and pay $70 for someone to sort it out for you.
April 14, 2012
Some good tips but I had higher hopes. I appreciate the scientific approach, but sometimes felt the discussion was in place just to talk about the science, rather than enhance the author's premise. A nice structural change would be a bullet point "need to know" at the end of each chapter to reinforce the important points or lessons in that chapter.
November 23, 2020
Like many people, I got into running earlier this year during the covid lockdown.
I'd run previously, so I wasn't entirely new. But my last extended bout with running was 5 years ago. Since then, I've run on and off a little bit but I've never been able to sustain things.
This frustrated me somewhat, because I've previously trained up to running a half marathon. That was six years ago, when I was 30, and I just haven't been able to repeat that success. Every time I started running, I'd either get injured, busy, or disinterested.
I managed to keep going from April through the summer, and I was beginning to feel like I was back "in shape." But I wanted to know more about the science of running the philosophy of training. That's where Jack Daniels' Running Formula comes in.
While the running plans in the book were well beyond my ability at the time, the science and philosophy in the book is relevant for every runner. The book tries to strike a balance between scientific detail and simplicity. I think it errs a bit on the side of detail, but it doesn't go overboard. You can skim through some of the more technical sections if you get bored.
But the training philosophy sections are laid out perfectly. Rather than prescribe a set plan for everyone, Jack Daniels describes the philosophy behind his plans and his different workouts. Then, he provides a sampling of workouts that would help build a plan. Finally, while there are some general plans sketched out in the book, he leaves it up to you to piece it together.
The other extremely helpful tool in the book is the VDOT charts. Jack Daniels training system is based on understanding your level of fitness and then choosing training paces and intensities based on that. The charts make it easy to take a recent race performance or time trial, determine equivalent race performances, and identify target training paces. As I transitioned from "getting back into running" to "becoming a better runner," this was immensely helpful.
After reading the book, I feel like I understand the science of running and training a lot better. If you're interested in a synopsis of this, I've written about it on my blog. I used it to develop a training block for myself over the winter, and hopefully it will help me improve my 5k.
As I've read some other books on training, I realize there are some shortcomings to Jack Daniels approach. To some extent, it's "one size fits all," and it depends a lot on VO2 max and measuring intensities against VO2 max. If you're already at an elite level, a more nuanced approach may be helpful to individualizing your training.
But at the end of the day, the training plans and philosophy in this book will be a huge benefit to any novice or intermediate runner. And if necessary, you can tweak the plan a bit to fit your individual needs.
I think this book is perfect for the intermediate runner who is looking to go from "just running" to "training." But the book is certainly still helpful and insightful for beginner and advanced runners as well.
I'd run previously, so I wasn't entirely new. But my last extended bout with running was 5 years ago. Since then, I've run on and off a little bit but I've never been able to sustain things.
This frustrated me somewhat, because I've previously trained up to running a half marathon. That was six years ago, when I was 30, and I just haven't been able to repeat that success. Every time I started running, I'd either get injured, busy, or disinterested.
I managed to keep going from April through the summer, and I was beginning to feel like I was back "in shape." But I wanted to know more about the science of running the philosophy of training. That's where Jack Daniels' Running Formula comes in.
While the running plans in the book were well beyond my ability at the time, the science and philosophy in the book is relevant for every runner. The book tries to strike a balance between scientific detail and simplicity. I think it errs a bit on the side of detail, but it doesn't go overboard. You can skim through some of the more technical sections if you get bored.
But the training philosophy sections are laid out perfectly. Rather than prescribe a set plan for everyone, Jack Daniels describes the philosophy behind his plans and his different workouts. Then, he provides a sampling of workouts that would help build a plan. Finally, while there are some general plans sketched out in the book, he leaves it up to you to piece it together.
The other extremely helpful tool in the book is the VDOT charts. Jack Daniels training system is based on understanding your level of fitness and then choosing training paces and intensities based on that. The charts make it easy to take a recent race performance or time trial, determine equivalent race performances, and identify target training paces. As I transitioned from "getting back into running" to "becoming a better runner," this was immensely helpful.
After reading the book, I feel like I understand the science of running and training a lot better. If you're interested in a synopsis of this, I've written about it on my blog. I used it to develop a training block for myself over the winter, and hopefully it will help me improve my 5k.
As I've read some other books on training, I realize there are some shortcomings to Jack Daniels approach. To some extent, it's "one size fits all," and it depends a lot on VO2 max and measuring intensities against VO2 max. If you're already at an elite level, a more nuanced approach may be helpful to individualizing your training.
But at the end of the day, the training plans and philosophy in this book will be a huge benefit to any novice or intermediate runner. And if necessary, you can tweak the plan a bit to fit your individual needs.
I think this book is perfect for the intermediate runner who is looking to go from "just running" to "training." But the book is certainly still helpful and insightful for beginner and advanced runners as well.
March 11, 2025
I read this because so much of the other stuff I had been reading and listening to mention it. One of the foundational texts of coaching. It’s a little basic, but that’s kind of the whole point, and I think the fact I noticed that it was a little basic probably shows that I have been successful in my attempts to learn now this stuff works.
I did still find a lot of it helpful, and if you’re looking for an introduction on how to train, or how to train others this is famously a great starting point
I did still find a lot of it helpful, and if you’re looking for an introduction on how to train, or how to train others this is famously a great starting point
December 14, 2024
in another life im an orthopedic surgeon. i’ll forever be fascinated in the physiological and biomechanical differences in people. Learned in depth how you can curate different types of stresses for your body type + how a successful olympic coach approaches supporting their runners. best thing i’ve read on running
December 5, 2020
It’s a good book for the beginner. Gives you understanding why you need to run low intensive long runs and how to mix it with high intensive. Gives you that base in understanding you need if you were not much into sport in your childhood. For experienced runners it won’t be helpful
Read
May 24, 2022read it to one-up adam >:)
kinda interesting sciencey stuff
i think ill stick to 10" easy runs tho
kinda interesting sciencey stuff
i think ill stick to 10" easy runs tho
May 27, 2023
Best book to get started and understanding basics of marathon. It almost covers all the essentials required.
September 8, 2024
Bedside book as long as my joints allow it. 🔝
October 14, 2024
It's got some good insights, but I think it works better as a supplement to the advanced marathoning book I'm currently reading.
December 1, 2024
Maybe my expectations were too high. Not enough reasoning behind the 'why' some things should be considered. False info regarding e.g. the altitude part. Nevertheless some interesting insights.
January 21, 2025
A very organized and practical approach to training. Feels somewhat out of date in 2025. Considered a must read by some. Several good principles and bits of wisdom.
April 29, 2021
Great book, but not for beginners.
February 15, 2021
Phân tích chi tiết và kỹ thuật sâu đến đối tượng giáo án, các thể loại sự kiện đua, cách vận hành công thức đo lường thể trạng: VO2max.
Phù hợp đối tượng đã chạy bộ lâu năm, xem để đánh giá lại hoặc huấn luyện lại cho người mới.
Phù hợp đối tượng đã chạy bộ lâu năm, xem để đánh giá lại hoặc huấn luyện lại cho người mới.
January 15, 2023
4,5 estrelas. Livro dedicado aos amantes da corrida de todas as distâncias.
Composto por vários capítulos e com muito detalhe científico. A escrita é densa e nem sempre permite a fluidez na leitura. Ler a versão original em inglês não recomendada a quem não dominar bem o idioma.
Composto por duas grandes partes. A primeira explicando a fórmula que o autor - afamado treinador americano - desenvolveu para treino de atletas com a explicação detalhada de uma série de conceitos e factores intrínsecos e extrínsecos. A segunda com a transposição dessa teoria para planos de treino.
Leitura altamente recomendada para quem procura melhorar ou aumentar ambição nas suas corridas em tempo e distância.
Composto por vários capítulos e com muito detalhe científico. A escrita é densa e nem sempre permite a fluidez na leitura. Ler a versão original em inglês não recomendada a quem não dominar bem o idioma.
Composto por duas grandes partes. A primeira explicando a fórmula que o autor - afamado treinador americano - desenvolveu para treino de atletas com a explicação detalhada de uma série de conceitos e factores intrínsecos e extrínsecos. A segunda com a transposição dessa teoria para planos de treino.
Leitura altamente recomendada para quem procura melhorar ou aumentar ambição nas suas corridas em tempo e distância.
December 7, 2017
The way the book is written is very easy to follow and use. I think it's a great helper for anyone who is serious about his training. Now it's time to apply the VDOT values in the road and see if the training programs of the book do make a difference in marathon!
March 14, 2024
All in all a pretty accessible and understandable approach to run training. I was initially drawn in by the methodology that emphasizes training by perceived effort over training strictly based on mileage. 10 miles in chilly autumn weather has a lower perceived (and actual) effort than the same 10 miles in the heat of summer. So, it is nice to have training methodology that builds around that fact.
Daniels geeks out a little bit on V02 Max (VDOT) and loses sight of a significant portion of his audience for long stretches in some chapters. Surely there are some running coaches and physical trainers who are 1) interested in and 2) capable of following the science, but that's not me. Some of that information is skippable and the training plans are still easy enough to follow. However, because those plans are so keyed to VDOT, unless you really understand the underlying science (at least minimally) you might do a plan and benefit without really understanding why. Maybe it doesn't matter.
The running plans and approaches to marathon training are varied, adjustable to a degree, and quite scalable. You can likely find a plan that fits your ability to train, but it is also helpful that Daniels sets some minimum expectations for training. Unless you hit a certain number of miles per week and train different parts of the run then a marathon is just not feasible -- you might be able to gut it out, but you'd regret it.
Daniels geeks out a little bit on V02 Max (VDOT) and loses sight of a significant portion of his audience for long stretches in some chapters. Surely there are some running coaches and physical trainers who are 1) interested in and 2) capable of following the science, but that's not me. Some of that information is skippable and the training plans are still easy enough to follow. However, because those plans are so keyed to VDOT, unless you really understand the underlying science (at least minimally) you might do a plan and benefit without really understanding why. Maybe it doesn't matter.
The running plans and approaches to marathon training are varied, adjustable to a degree, and quite scalable. You can likely find a plan that fits your ability to train, but it is also helpful that Daniels sets some minimum expectations for training. Unless you hit a certain number of miles per week and train different parts of the run then a marathon is just not feasible -- you might be able to gut it out, but you'd regret it.
December 29, 2016
This book changed my entire view on what running training should look like - and it flies in the face of my preconceptions that I've held ever since I started running. The first and most important thing I learned is that I've been running entirely too fast for the majority of my runs - when in fact, you obtain the greatest benefit for the lowest risk when you run pretty slowly (easy pace) for the majority of your runs. The second is that I should be running much more than twice a week - ideally 5 runs per week.
The main reason, in my mind, why this book is called Daniel's Running Formula, is that you can use a recent race result to find a VDOT number which is basically an assessment of current running fitness, and this number shows not only your predicted mile time, but a predicted 5k, 10k, half-marathon, or even marathon race time. And more importantly, based on this VDOT number, you can come up with a good plan for training for any race distance, split into four training phases.
In 2017, I'm planning to do a better job of training for my annual race relay, as well as possibly do another half-marathon, and I have a feeling I'm going to be referring to this book again and again to develop my training plan - and hopefully improve my VDOT in the process.
The main reason, in my mind, why this book is called Daniel's Running Formula, is that you can use a recent race result to find a VDOT number which is basically an assessment of current running fitness, and this number shows not only your predicted mile time, but a predicted 5k, 10k, half-marathon, or even marathon race time. And more importantly, based on this VDOT number, you can come up with a good plan for training for any race distance, split into four training phases.
In 2017, I'm planning to do a better job of training for my annual race relay, as well as possibly do another half-marathon, and I have a feeling I'm going to be referring to this book again and again to develop my training plan - and hopefully improve my VDOT in the process.
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