Runs of this sort can range from a 10 minute warm-up to 150 minutes, but should not be of a distance greater than 25% of the week’s total distance.

Understand the Jack Daniels Running Formula in 15mins

Hemodynamics is a little harder to evaluate, but is essentially the response and ability of your blood vessels to deliver blood when and where it is needed. Running economy is measured as the volume of oxygen per kg body weight per unit time. In this case a lower running economy value is better than a higher value. The key purpose of this workout is to build endurance by encouraging a positive shift in the lactate threshold of the runner. In the Formula, determining current fitness levels is important because of the connection between fitness and exercise intensity.

Threshold runs (T) are slightly more intense. This is the pace that you could hold for about an hour, but not longer. These find their way into training plans as either steady state runs of 20-30 minutes or as longer intervals with brief periods of rest. The goal is to keep your body at around its lactate threshold point, so that the body becomes more efficient at clearing and processing lactate. Runs of this sort should not last longer because they are done at a pace at which blood lactate is building up in the body.

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The variability in these factors that determine a single ability is referred to as a pseudoVO2max, or VDOT. Race times over multiple distances and their associated VDOT (running ability) values are shown in table below. The problem with this is that different runners, with different strengths and weaknesses, might actually need different paces to stress the appropriate systems. Knowing whether a runner is better at short distances or long could impact their repetition speed and their threshold speed. The most common type of run is an Easy run (E). This is your typical “conversational pace” easy run. It should form the bulk of your training load. These can be short recovery runs or longer easy runs. These help build your base and lay the foundation for all of your other training. Warming up and cooling down before and after another workout would fall into this category, as well as recovery and “long” runs. Once these five steps are completed, the season plan is complete. The Formula takes a target running goal (marathon) and shapes a training plan to target and develop specific areas of emphasis.The season plan is ultimately what the whole training plan comes down to, so its construction and formulation is very important. Once the current VDOT has been determined for a runner, the next step is to determine the exercise intensities for the five training zones. The expected race conditions should be attempted to be matched and the strengths of the runner should be emphasized. Purpose: Stress your aerobic power (VO2max). At proper Interval intensity, it takes about two minutes to gear up to functioning at VO2max, so the ideal duration of an "Interval" is 3-5 minutes each to ensure proper time at the desired intensity. The reason not to go past 5-minutes is to prevent too much anaerobic involvement, which can result in too much increase in blood-lactate concentration and defeat the purpose of the workout. That is, when a specific system of the body is stressed, that system will most see the training effect (Principle 1).

Daniels Running Formula Training Explained: Jack Daniels Running Formula

The standard means of doing this is to plan and log how many miles the runner covers for each workout. The cardiovascular system is broken into 21 the following areas: cardiac output (flow rate), oxygen-carrying capacity of the blood and hemodynamics. A threshold run can be completed as one long interval or several shorter ones with longer recovery periods in between. Additionally, you can incorporate tempo runs into your program which are shorter but faster-paced intervals than your threshold run.Also contained within this principle is specificity of overtraining and specific stress produces a specific result. 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). Daniels assigns “point factors” (Table below) based off of maximal aerobic capacity and heart rate as a measure of intensity.

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This new means of looking at the training stress of a program is essentially the same as just examining mileage, but is more accurate. He justifies these breaks by saying “a break gives both the body and the mind some time to regroup from what might have been a pretty strenuous period of training and competition” (Daniels 82). Daniels suggests that you space these quality workouts out so that there are 2 to 2 easy days of running between the quality efforts. This advice jibes with what I see a lot of older elite runners do to avoid burnout and injuries.The training plans in his book are geared towards very serious runners, but the science and training philosophy behind it can be applied to most people on the running spectrum.