However, the second edition of Jack Daniels' book includes three plans ("Plan A", "Elite", and "To Finish Plan") that are so different I have considered them separately. This plan is more of a general outline than the other plans, giving rough guidance of what to do rather than a specific workout. The early quality phase is mostly used to introduce faster workouts and prepare the runner for the next two phases.

The characteristics of the foundation and injury prevention phase are steady, easy runs while gradually increasing mileage. Dựa vào chỉ số VDOT, người chạy có thể xác định các tốc độ tương ứng cho từng loại bài chạy: easy, tempo, interval. Workouts for this zone should not last more than 90 minutes or 16 miles on long days, but are usually of shorter duration.I have designed these laws in hopes of allowing runners of all levels of achievement to be able to optimize the benefits of training. I think that runners should spend a good deal of their training time trying to improve known weaknesses, but when approaching important races, the main emphasis should be taking advantage of known strengths.

Only when a firm grasp of these concepts is achieved can the runner get the most out of their training. The forth week with no quality training will help prevent overtraining and provide a useful recovery time. It seems likely that one of the biggest factors behind excessive fatigue and injury from the long run is at this rate of mileage increase.His 1998 book, Daniels' Running Formula , unlocked the mystery of appropriate training paces for runners of all abilities. If you break mileage down, you get time and speed, the product of which is the distance, since time (hr) x speed (mi/hr) is equal to distance (miles). You need to look up your VDOT, look up your training paces, and then work out the specifics of the sometimes complex training runs. Accelerating setbacks” is the sixth principle of training and it states that as training volume is increased, so is the risk of setback due to acute injury or over training.

He has more than 55 years of experience coaching and mentoring some of world’s top distance runners at both the collegiate and postcollegiate levels, including Jim Ryun, Penny Werthner, Ken Martin, Jerry Lawson, Alicia Shay, Peter Gilmore, Lisa Martin, Magdalena Lewy-Boulet, Anthony “Fam” Famiglietti, and Janet Cherobon-Bawcom. 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 . Customizable to your current fitness level, competition goals, and schedule, the formula is the ideal solution for any race, anywhere, anytime. The four millimole value is an average and is better defined for an individual as the 20-30 minute accumulation of blood lactate when running at a race pace that can be maintained for an hour (Daniels 23). The season plan is ultimately what the whole training plan comes down to, so its construction and formulation is very important.I would recommend using the quality workouts from a higher mileage version of the plan, without doing the extra miles.