Daniels' Running Formula
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- Type：Epub+TxT+PDF+Mobi
- Create Date：2021-04-13 11:51:44
- Update Date：2025-09-06
- Status：finish
- Author：Jack Daniels
- ISBN：1718203667
- Environment：PC/Android/iPhone/iPad/Kindle
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Summary
"This book is for dedicated runners and running coaches。 The first section of this edition presents general training information， considerations， and options that can contribute to the success of all runners， particularly how to determine optimal training intensity based on their own characteristics and goals。 The second section then provides training advice and event- and distance-specific programs for those who participate in competitions"--
Reviews
Tomáš Labanc
，
Learned a lot！
Ammar Mahmood
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Very detailed and concise。 I will try the marathon plan from this book soon！
Satomi
，
I read this book to supplement my running knowledge as I train for another marathon。 This one came recommended by a triathlete I respect， as well as many in the running community。 There's clearly a reason it's a staple！ It's pretty dry， but full of information。 There are a lot of charts that had me wishing I had a physical copy （I have the kindle ebook）， but otherwise no complaints。 There are plans for shorter race distances too， so I'll probably refer to this time and time again as I work on ra I read this book to supplement my running knowledge as I train for another marathon。 This one came recommended by a triathlete I respect， as well as many in the running community。 There's clearly a reason it's a staple！ It's pretty dry， but full of information。 There are a lot of charts that had me wishing I had a physical copy （I have the kindle ebook）， but otherwise no complaints。 There are plans for shorter race distances too， so I'll probably refer to this time and time again as I work on racing faster。 。。。more
Thiện Linh
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Ydjdjkd
Y
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Excellent book！ Helps understanding how the body reacts to stress and how to structure training plans around that。 A must read。Note: skipped some of the detailed sections （e。g。 training plans for specific distances）
Hoàng
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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。
Odreea
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A very helpful book but pretty professional for a recreational runner。
Jason
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This book took me back to high school cross country since my coach used many of these workouts - I appreciated the science behind the thinking and it gave me applicable advice I'm working into my running。 This book took me back to high school cross country since my coach used many of these workouts - I appreciated the science behind the thinking and it gave me applicable advice I'm working into my running。 。。。more
Seth W
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For my early years of coaching a based my training around the Jack Daniels formula with success。 Though science has developed since， this basic premise is sound and is a great starring point for those looking to develop a training program。
Topherjaynes
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Great read dreaming of next year。 Daniels’ breaks down the various phases in specific goals （especially rest） in a analytical way that most writers haven’t。 Had formulas to calculate paces and zones。 Feel way better now about 6 weeks of unplanned rest。 Will keep around as a reference。
Barbara
，
Audience for this book is really coaches of high school or university-aged runners。 Definitely for non-masters aged runners and more for those interested in running long distances。 In other words， not me。 However， for a young runner who is serious about the sport I can see this would be useful。
Polina S
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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
Adomas Karolis
，
Great book for those who want an introduction into endurance running training。 Introduces concepts such as VO2max， threshold， tempo， etc。 While one can disagree on specific training ideas or periodization， it's still great book to get those fundamentals concepts introduced。 Great book for those who want an introduction into endurance running training。 Introduces concepts such as VO2max， threshold， tempo， etc。 While one can disagree on specific training ideas or periodization， it's still great book to get those fundamentals concepts introduced。 。。。more
Brian Rock
，
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 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。 。。。more
peter
，
very complicated and overwhelming at first so it takes a while to get used to his terminology。 i haven’t followed his programs yet but it helps me understand a lot better。 the different paces and training intensities makes me realize there is so much more to running than i naively thought just a few months ago。 i’m excited to try out some of his workouts （as long as i can keep track of how complicated it is）
Dennis Ganahl
，
This is the best book on running， you can buy。 We used its training techniques for both of my sons。 One of which went on to become a Division 1 full-ride scholarship runner。 The other didn't run competitively in school but could've easily been one。 In short， it will make anyone a better runner。 This is the best book on running， you can buy。 We used its training techniques for both of my sons。 One of which went on to become a Division 1 full-ride scholarship runner。 The other didn't run competitively in school but could've easily been one。 In short， it will make anyone a better runner。 。。。more
Stephen Topp
，
This is， of course， mandatory reading for anybody who wants to be serious about their running。BUT it also drives me absolutely nuts and hits a whole bunch of pet peeves/triggers I didn't know I have。The biggest ones:1: It doesn't do what it says on the cover。The book blurbs all basically indicate that this is a book oriented towards runners - they say some version of "reading this book will make you a better runner"。But this book is not written for runners。 It's written for coaches。 Most of the This is， of course， mandatory reading for anybody who wants to be serious about their running。BUT it also drives me absolutely nuts and hits a whole bunch of pet peeves/triggers I didn't know I have。The biggest ones:1: It doesn't do what it says on the cover。The book blurbs all basically indicate that this is a book oriented towards runners - they say some version of "reading this book will make you a better runner"。But this book is not written for runners。 It's written for coaches。 Most of the book is providing advice for a coach who is preparing for a high school or college Cross Country or Track season， with the associated variety of runners and constraints。So for most runners who will buy a book on running - adults who run road or trail races 5k and up - much of this book is academic in nature。 Reading it will inform you， and possibly help you， but the advice isn't aimed at you。2: Jack Daniels is allergic to the use of complete words。I'm not sure if his editor said that the book came in too long or what， but there are no easy runs， there are E runs。 Interval sessions？ Quality sessions？ I sessions and Q sessions。 Threshold runs？ T runs。 Long runs？ L runs。I get it when it's written on a calendar or training plan: Monday - E， 5 mi; Tuesday 9 mi， 5@TBut in a book， in seemingly the majority of sentences？ "You may want to run some of your L runs at M pace" 。。。 it's infuriating。You have a PhD。 USE YOUR WORDS。3: Varying scientific detailI like understanding the science behind the sport。 So while it's a digression that makes no difference to the application to my training plan， I'm cool with Dr Daniels pedantically explaining the difference between VO2 max， VdotO2 max， and vVO2max。 I can even be happy to suffer through pages upon pages of graphs that will have absolutely no applicability to my running ever， although in a book that uses "accessibility to the average runner" as a selling point it annoys me more than a little。But that's VDOT talk， and Dr Daniels is all about the VDOT。 Elsewhere？ He repeatedly talks about "clearing lactate from the blood"。 Now， this is wrong - while lactate does accumulate in the blood as we engage our high twitch muscles， it has no negative effects itself。 So "clearing lactate" is not a helpful biological mechanism for endurance athletes。This mistake， in itself， doesn't bother me much。 Lactate threshold work is important， and I don't need the biology to be right 。。。。。。 BUT 。。。。。。 don't go on and on being pedantic about the difference between VO2max and VDOT， only to make an error when describing the biology behind a key element of training and racing （lactate threshold） elsewhere in the same book。 These things， side-by-side， look bad。----In the end， I'm giving this three stars。If you coach a cross country or track team， buy this book。If you run cross country or track， and feel your coach doesn't know what they're doing， or you need to build your own plan， or otherwise adjust your training， buy this book。If you run road races 5k or over， this book will be useful and interesting， but I'd say that you'll get more from Pfitzinger's Faster Road Racing or Advanced Marathoning。 Daniels' focus is clearly on collegiate （and high school） sport。 While the popularity of road marathons means that there's a nod to road running and longer distances， you'll be better served from a book that really targets what you want to train for。 。。。more
Fernando Hisi
，
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。。。
javier
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The book presents sound methodology and plenty of examples of running plans。 Now。。。 time for me to put the plans into action。
Jin Shusong
，
I like the book， especially the first half。
Maxim
，
Golden content， utterly bad presented。
Stephen Dodson
，
Helpful guide to running， covering a wide range of training programs and distances。 Geared a little more towards HS/college runners and coaches。 Informative， but unnecessarily complex/detailed for much of it instead of elaborating more on principles and ancillary things like race prep and nutrition。
Ryan Vilano
，
9。0I can't believe this is available to the public。Daniels' goal was to provide the principles of running and training for coaches and runners so that time and effort wasn't wasted with misguided approaches。 He explains the physiological systems involved in running and the ways to improve these systems。 The discussion ranges from the detailed scientific level to practical programming examples。 Right up my alley！ 9。0I can't believe this is available to the public。Daniels' goal was to provide the principles of running and training for coaches and runners so that time and effort wasn't wasted with misguided approaches。 He explains the physiological systems involved in running and the ways to improve these systems。 The discussion ranges from the detailed scientific level to practical programming examples。 Right up my alley！ 。。。more
Silver
，
If you're looking for a book aimed at beginner runners， this is not it。 The author talks about complicated concepts using complicated words like VO2 and blood-lactate levels， rarely stopping to explain what he means。 Also， he mostly has this attitude of "these are facts" when the things written in the book sound very much like personal opinions。 Anyway， I didn't find a beginner guide here but maybe the kind of uber-athletes that can run 20km+ without stopping could get some use out of this boo If you're looking for a book aimed at beginner runners， this is not it。 The author talks about complicated concepts using complicated words like VO2 and blood-lactate levels， rarely stopping to explain what he means。 Also， he mostly has this attitude of "these are facts" when the things written in the book sound very much like personal opinions。 Anyway， I didn't find a beginner guide here but maybe the kind of uber-athletes that can run 20km+ without stopping could get some use out of this book。 。。。more
Dimitris Moskos
，
Ένα εξαιρετικό βιβλίο Προπονητικής Δρομικών Αγωνισμάτων στηριζόμενο στην εμπειρία και τη γνώση του Εργοφυσιολόγου και εξαίρετου Προπονητή Jack Daniels。 Θα πρέπει κάθε προπονητής δρομικών αγωνισμάτων αντοχής να το διαβάσει。 Παρέχει πληροφορίες τόσο επιστημονικές όσο και εμπειρικές。
Jude
，
#FirstSub4FM #RunningOne 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 tươ #FirstSub4FM #RunningOne 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。 。。。more
Alexander Stepakin
，
Профессиональный гайд для бегунов！
Billy Hart
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No need to "look back with Jack"。 This guy knows running， training， and gut level development。 If you have no desire to get off your duff and succeed， this book is not for you。 A couple years old yet the training is fresh for you and very effective。 Always know if you are not out putting in the miles you should be， someone else is。 This book teaches you how and why！ In the future: 1） Read this book 2） Do really well in your training 3） Improve your racing 4） And if 21 Enjoy a sample of the other No need to "look back with Jack"。 This guy knows running， training， and gut level development。 If you have no desire to get off your duff and succeed， this book is not for you。 A couple years old yet the training is fresh for you and very effective。 Always know if you are not out putting in the miles you should be， someone else is。 This book teaches you how and why！ In the future: 1） Read this book 2） Do really well in your training 3） Improve your racing 4） And if 21 Enjoy a sample of the other Jack Daniels: Old Number 7！ 。。。more
Hershel Shipman
，
Good read for anyone interested in running。 Lots of charts but also lots of programs。 The book has everything from complete beginner， track races to full marathons。 Very structured and thought out。
Yosif
，
Explains scientifically what happens with the body when running。 Has a definition of VDOT and contains extensive reference tables for VDOT and different paces/distances。Has many ready-to-use programs and gives enough knowledge so that you can try to structure a training plan on your own。Everyone serious about running should give this book a try - at least the first half of it where more general concepts are described。
Reference
google book https://www.google.com/search?tbm=bks&q=Daniels' Running Formula
hathitrust digital library https://babel.hathitrust.org/cgi/ls?q1=Daniels' Running Formula&field1=ocr&a=srchls&ft=ft&lmt=ft