Jack Tupper Daniels - Daniels Running Formula

Library of Congress Cataloging-in-Publication Data

Daniels, Jack, 1933

Daniels' running formula / Jack Daniels, PhD. -- Third edition.

pages cm

Includes index.

1. Running. 2. Running--Training. I. Title.

GV1062.D36 2013

796.42--dc23

2013027143

ISBN-10: 1-4504-3183-6 (print)

ISBN-13: 978-1-4504-3183-5 (print)

Copyright 2014, 2005, 1998 by Jack Tupper Daniels

All rights reserved. Except for use in a review, the reproduction or utilization of this work in any form or by any electronic, mechanical, or other means, now known or hereafter invented, including xerography, photocopying, and recording, and in any information storage and retrieval system, is forbidden without the written permission of the publisher.

Notice: Permission to reproduce the following material is granted to instructors and agencies who have purchased Daniels Running Formula, Third Edition: pp. 21, 45, and 268. The reproduction of other parts of this book is expressly forbidden by the above copyright notice. Persons or agencies who have not purchased Daniels Running Formula, Third Edition may not reproduce any material.

The web addresses cited in this text were current as of September 2013, unless otherwise noted.

Developmental Editors: Tom Hanlon and Claire Marty

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Photograph (cover): Chris Clark/Mlive

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Illustrations: Human Kinetics, unless otherwise noted

Printer: Sheridan Books

On the cover: Janet Cherobon-Bawcom finishes first in the River Bank Run 25K on May 12, 2012, in Grand Rapids, Michigan. Although this was her first competitive 25K, she broke the American record set by Joan Benoit-Samuelson in 1986 by running 1:24:34. Jack Daniels began coaching Janet in 2011.

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E5733

To my understanding and loving wife, Nancy Jo, and our daughters, Audra Marie and Sarah Tupper, who make my life better and more enjoyable every year.

Good dog! Thats the first vivid memory I have of Jack Daniels. I heard that over the telephone after a 3K time trial Jared Scott and I ran in Flagstaff, AZ, in the fall of 2007.

I moved to Flagstaff in the fall of 2007, knowing that I had specific running goals in mind and I wanted to maximize my chances of reaching them. For me, the most important ingredient for success was Jack Daniels, so I began one of the greatest relationships of my life. Over the next few years, I came to know Jack quite well as he coached me to the Olympic Trials 5K in 2008.

It is clear that Jack is the greatest mind in running. His experience in exercise physiology and its application to running is unparalleled. His running philosophy was known to me in college. I actually first saw Jack in 2002 at the SUNYAC Indoor Championships. (He was seated in the Cortland section, with a Donald Duck hat on.) At SUNY Geneseo we competed against SUNY Cortland with frequency. Dr. Daniels was well known to us as his athletes were omnipresent on the awards podium, regardless of the meet.

Several years later, I sought him out, and as we worked closely together, we became good friends. My fondest memories from my time training in Flagstaff are of the stories he would tell as he was riding his bicycle beside me while I was on a recovery jog between quality workouts. The story about a beaver squeezing in under the door of his cabin one Montana winter to warm itself is my favorite.

As I trained under his tutelage, I realized the elegance of his philosophy. Proper training requires specific intensities for specific distances. Overtraining is not to be sought as the pinnacle of a running career; rather it should be scoffed at. The essence of his philosophy is that anyone can benefit from its application, since it allows flexibility based on mileage, pace, and other variables. It is because of Jack Daniels that I had the success I did, and I will be forever grateful.

Without further delay, please enjoy reading this third edition of the definitive training tome for so many athletes. Even now, years after the first edition, Jack provides new, scientifically-based information with your success in mind.

Anthony Gallo, MD

Olympic Trials Qualifier, 2008

I have learned a great deal about running and runners since the second edition of Daniels Running Formula. It might seem strange to some of you that after so many years of study and coaching, I still find new, more practical, and often simpler ways of prescribing training and racing programs, but its true. Some of these new ideas and strategies that can be found in this third edition of my book, include the following:

• Finding success through different approaches and amounts of running
• Logging the stress of different types of training, which provides a way of keeping track of total stress, rather than just mileage for each season and each type of training
• Thinking of rest as part of training, as opposed to resting in order to avoid training
• Being able to compare runners of different ages based on adjusted VDOT values
• Using a wide variety of marathon training programs for beginners through the elite

The many runners and coaches who so often contact me to say they used my training ideas with considerable success have encouraged me to continue looking for new ideas or simpler ways of improving fitness and performance. In this edition, I have included a list of what I refer to as the basic laws of running; these can be used by individual runners to better prepare for races and by coaches to help their runners perform better.