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(part 4) Jack Daniels Running Formula - Human Kinetics (2021)

1. Introduction to Daniels' Running Formula

  • Developed by legendary running coach Dr. Jack Daniels, an Olympic medalist and exercise physiologist.

  • Focuses on individualized training based on current fitness, using a concept called VDOT.

  • Aims to optimize training stress and recovery to improve performance and prevent overtraining.

2. VDOT: Your Personal Running Fitness Score

  • Definition: VDOT is a measure of your current running ability, essentially reflecting your maximal oxygen uptake (VO_2max) adjusted for running efficiency.

  • Determination: Calculated from recent race results (e.g., a 5K, 10K, half-marathon, or marathon) using Daniels' VDOT tables or calculators.

    • A higher VDOT number indicates a higher level of fitness.

  • Application: Once your VDOT is determined, Daniels provides precise training paces for different types of workouts (Easy, Marathon, Threshold, Interval, Repetition).

3. Daniels' Five Training Intensities (Paces)

Based on your VDOT, Daniels prescribes five distinct training paces, each targeting specific physiological adaptations:

3.1. Easy (E) Pace

  • Purpose: Recovery, warm-ups, cool-downs, and aerobic development.

  • Characteristics: Conversational pace, where you can easily hold a conversation. Builds endurance and capillary density.

  • Physiological Target: Generally below 70% of maximum heart rate.

3.2. Marathon (M) Pace

  • Purpose: Develop specific endurance for marathon racing and improve carbohydrate-fat utilization efficiency.

  • Characteristics: A comfortably hard pace, sustainable for long durations. Mimics marathon race pace.

  • Physiological Target: Approximately 70-85% of maximum heart rate.

3.3. Threshold (T) Pace

  • Purpose: Improve lactate threshold, allowing you to sustain a faster pace for longer without accumulating excessive lactic acid.

  • Characteristics: "Comfortably hard" pace, where you can only speak a few words at a time. Workouts include tempo runs or cruise intervals.

  • Physiological Target: Approximately 86-88% of maximum heart rate. Often around your 1-hour race pace.

3.4. Interval (I) Pace

  • Purpose: Improve maximal oxygen uptake (VO_2max ) and running economy at higher speeds.

  • Characteristics: Hard effort, sustained for 3-5 minutes, followed by equal or slightly longer recovery. Workouts include 800m or 1200m repetitions at a fast pace.

  • Physiological Target: Approximately 97-100% of VO_2max, or 95-98% of maximum heart rate. Total volume should be limited due to high intensity.

3.5. Repetition (R) Pace

  • Purpose: Improve speed, running form, and neuromuscular coordination.

  • Characteristics: Very fast, short bursts of speed (30-90 seconds) with longer, full recovery periods. The focus is on quality and form, not endurance.

  • Physiological Target: Focus on mechanical efficiency rather than a specific heart rate or VO_2max percentage. Efforts are often faster than race pace.