Product Description

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

• Amazon Sales Rank: #14096 in Books
• Published on: 2005-10-01
• Original language: English
• Number of items: 1
• Binding: Paperback
• 304 pages

Features

• ISBN13: 9780736054928
• Condition: NEW
• Notes: Brand New from Publisher. No Remainder Mark.
• Click here to view our Condition Guide and Shipping Prices

From the Publisher
"This book is a fine example of the perfection that the running world has come to expect from Jack Daniels. Well thought out, concise, and purposeful, it embodies the training programs of time-proven principles that enhanced my own running performances. Simply put, Daniels’ formula works. This book is a must read for every runner and coach interested in achieving peak performance."

Jim Ryun Former world record holder—880 yds, mile, and 1500m Three-time Olympian

"Great book! Its organization and explanations are long overdue. The book is full of technical information that is reader friendly. A huge bonus is the anecdotal information that is most helpful in understanding a variety of issues related to running."

Joan Benoit Samuelson Two-time Boston Marathon champion Gold medalist, 1984 Olympic women’s marathon

"Whether you are a beginning runner or an aspiring Olympian, Jack Daniels’ formulas can help you achieve your full potential with the least risk of injury or illness along the way."

Alberto Salazar 1980 and 1984 U.S. Olympic Marathon team member 6-time U.S. National Champion in long distance events

About 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.

Customer Reviews

Best running book for the scientifically minded!
My running library contains more than 20 books and I rate this one the best. It offers a truly scientific way of training. Each and every point is thoroughly explained. A book like this is an absolute delight for the thinking runner who not only wants to know what to do, but also why. The book is very practical too, as the instructions are distilled into just a few tables - all easy to use. You will learn Daniels' proven methods to improve endurance, lactate threshold, VO2Max and mechanical running speed. The real beauty of this book is that it can be used by elite runners and slow beginners alike; the tables accommodate all runners and tell us exactly what to do based on our recent race times. If I could choose only two books on running, it would be this one and The Lore of Running by Dr Tim Noakes.

Excellent, Excellent book
This is the simply the best book on training I have ever read!!! I have read at least a dozen books on running and training from coaches like Dellinger, Lydiard, Bowerman, etc and runners like Rodgers, Liquori, Shorter etc and Jack Daniels book is the best of the bunch. For years I have trained by the seat of my pants trying to incorporate all I have read but with little real understanding of the affects of the different types of training I was doing. Daniels simply and clearly outlines the parts of training and their purpose. The training schedules laid out are easy to use and adaptable to any level. I feel like I now understand my training and my race times are faster. I am recommending this book to all my running friends.

Daniels' Running Formula made me FASTER
Jack Daniels, the author of this book, holds a PhD in Exercise Physiology from the University of Wisconsin-Madison. He first got involved with running when he used to compete in triathlons. He is currently the head coach of the SUNY-Cortland women's Cross Country team. This book is FULL of EASY TO UNDERSTAND technical information that will make you FASTER...period.

Personally, I am a high school distance runner and on our cross country team we run about 40 miles / week. Our coach started using this book before our outdoor track season started. I ran a 5k road race in 19:50 (6:23 pace) on March 11th, 2001 before the track season had started and before we started using Daniels' formula. Daniels' book has you establish a VDOT based on recent race performances. He explains the PURPOSE of every workout you do. He believes it's important that you realize what you're trying to accomplish with every running session that you do. Therefore, Daniels has easy to use tables which set intensity guidelines to prevent overtraining and injury. He shows you that if you train anywhere in between the intensities, then you're training in "no-man's land." This means that you are doing "junk-training." There are four training paces in all for high-quality running sessions: the easy/everday training pace(65-75 percent of VO2 max), the interval pace (designed to stress VO2 max or maximum oxygen uptake, performed at 98-100 percent of VO2 max), the threshold pace (designed to improve lactate threshold, about 86-88 percent of VO2max), and the Repetition Pace (designed to improve running strength and economy, at a pace greater than one's VO2 max).

For me, I ran a 5:15 mile at the beginning of the track season so my coach used this to determine my VDOT. According to the book's tables, my VDOT was 56. I trained by doing "R Pace workouts," "T Pace Workouts" and "I Pace Workouts." R Pace workouts, designed to improve running strength and economy, consisted of 200, 200, 400 meter repeats with a 1 to 4 effort to rest ratio. For a 56 VDOT, the paces would be 39 and 80. The T Pace Workout, designed to improve lactate threshold, was 6 x 1000 for me with only 1 minute rest, at 3:53 pace. The I pace workout, to stress VO2 max, is also repeat 1000s. However, we do only 4 x 1000 at a faster pace, 3:34, but get 3:34 rest as a result of the 1 to 1 effort to rest ratio.

In addition, he shows you exactly how to schedule your training sessions around races so you can be in peak physical fitness to set a HUGE PR!!! As a result of his training for less than 2 months, I ran an 18:14 5k (5:53 pace) on May 6th, 2001. I was 7th overall out of 166 runners in the race. In the race last March 11th, 2001, where I ran 19:50, I was 47th in my race, PATHETIC!!! I have no idea what I would run the mile in if I were to race it now, but I would guess that I'd be around 4:50 thanks to his workouts which have resulted in an increase in my fitness level.

Jim Ryun, a former world record holder in the 800, mile, and 1500m says "Simply put, Daniels' formula works. This book is a must read for every runner and coach interested in achieving peak performance."