Daniels' Running Formula - 2nd Edition

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Overview

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 ...

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More About This Book

Overview

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.

Product Details

  • ISBN-13: 9780736054928
  • Publisher: Human Kinetics Publishers
  • Publication date: 11/3/2004
  • Edition description: REV
  • Edition number: 2
  • Pages: 304
  • Sales rank: 47,867
  • Product dimensions: 7.00 (w) x 10.00 (h) x 0.71 (d)

Meet the Author

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.

Table of Contents

Introduction : the ingredients of success
Pt. I Training essentials
Ch. 1 Training focus 3
Ch. 2 Physiology of training intensities 17
Ch. 3 Fitness and intensity benchmarks 45
Ch. 4 The season plan 67
Pt. II Training levels
Ch. 5 Level 1 : base building 91
Ch. 6 Level 2 : marathon-pace training 101
Ch. 7 Level 3 : threshold training 111
Ch. 8 Level 4 : interval training 121
Ch. 9 Level 5 : repetition training 131
Ch. 10 Supplemental training 143
Pt. III Training for fitness
Ch. 11 White starting plan 161
Ch. 12 Red intermediate plan 165
Ch. 13 Blue advanced plan 169
Ch. 14 Gold elite plan 173
Pt. IV Training for racing
Ch. 15 Preparing for competition 179
Ch. 16 800 meters 201
Ch. 17 1,500 to 3,000 meters 213
Ch. 18 Cross country 229
Ch. 19 5 to 15 kilometers 241
Ch. 20 Half-marathon and marathon 255
App. A Pace table 273
App. B VO[subscript 2] testing protocol 277
Customer Reviews
Average Rating 4.5
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  • Anonymous

    Posted December 6, 2011

    I Also Recommend:

    Plantar Fasciitis

    Runners who have plantar fasciitis that interferes with their running might also be interested in "The 5-Minute Plantar Fasciitis Solution."

    2 out of 2 people found this review helpful.

    Was this review helpful? Yes  NoThank you for your feedback.   Report this reviewThank you, this review has been flagged.

  • Anonymous

    Posted November 28, 2005

    Top Notch!

    A must read for all long distance runners. Well written and very good advice on training protocols and peaking for competetion. Good use for all levels of running and conditioning.For Pros and weekend runners will benefit from reading this book.

    2 out of 4 people found this review helpful.

    Was this review helpful? Yes  NoThank you for your feedback.   Report this reviewThank you, this review has been flagged.

  • Posted October 24, 2008

    more from this reviewer

    Great!

    This would be a book to recommend to Triathletes' who are not just runners.
    Would provide some great insight to improve running skills for short sprint to long distance (IM) races.

    1 out of 3 people found this review helpful.

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  • Anonymous

    Posted March 1, 2006

    Excellent Book!

    This book gave me many new training concepts that I have never heard of before. It explains the five training paces- what pace, and when to do them. It also has many training plans for all levels of runners, even a section for cross country runners.

    1 out of 3 people found this review helpful.

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  • Anonymous

    Posted March 25, 2010

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    Posted November 17, 2009

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  • Anonymous

    Posted June 3, 2010

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