Chapter 15-18 Marathon Training and Ultratraining Vocabulary (Jack Daniels' Run SMART Project notes)

Vocabulary flashcards covering key terms and concepts from Chapters 15–18 on marathon and ultradistance training, including pacing, plan structures, and training philosophies.

E runs (Easy runs)

Easy, low-stress runs used to build base mileage and aid recovery; form the foundation of most training weeks.

L run (Long run)

Extended-duration run aimed at building endurance; typically slower than race pace and a staple of marathon programs.

M pace (Marathon pace)

The pace at which you plan to race a marathon; used to determine other training paces and workouts.

T pace (Threshold pace)

A comfortably hard pace used for tempo/cruise workouts, based on VDOT values.

I pace (Interval pace)

Hard pace for interval work; used for repeated faster bouts with recovery.

R pace (Repetition pace)

Current mile/1,500m race pace; used for short, _fast repetitions.

Q sessions (Quality sessions)

Hard, quality workouts designed to improve speed and efficiency; typically two per week in many plans.

ST (Strides)

Short, quick running bouts (15–20 seconds) with rests; used to sharpen speed and running form.

E days (Easy days)

Recovery or easy runs interspersed between harder workouts to accumulate weekly mileage.

P (Peak weekly mileage)

The highest weekly mileage planned in a training cycle.

VDOT

A running-performance-based value used to determine training paces (M, T, I, R) and adjust plans.

2Q Marathon Training Program

A marathon plan with two quality sessions per week (Q1 and Q2) plus easy days between.

Alien training plan

A flexible, two-week repeating set of workouts (E, L, T, R, M, I) for mid-to-long distances; emphasizes cycling through workout types.

Prerace week

The week immediately before a race when volume is adjusted and tapering or race-specific tweaks occur.

Q1, Q2, Q3

Positions in the alien plan’s weekly schedule representing different quality workouts; Q1 is first, Q2 second, Q3 is sometimes used for a third quality workout.

Peak mileage (P)

The target maximum weekly distance/miles planned for a training cycle.

Alien program (Tables 15.1 and 15.2)

A 2-week rotating schedule of workouts (E, L, T, R, M, I) designed for 15K–30K racing ranges.

Final 18-week marathon plan (Miles)

Distance-based marathon plan expressed in miles, with two Q sessions per week and E days otherwise.

Final 18-week marathon plan (Kilometers)

Distance-based marathon plan expressed in kilometers, with VDOT pacing guidance.

Final 18-week marathon plan (Time)

Marathon plan expressed in total minutes per workout type (L, T, I, R, M) instead of distance.

4-week cycle marathon plan

A 26-week structure built from 4-week cycles (2Q weeks followed by a non-Q recovery week).

5-week cycle marathon plan

A marathon training cycle consisting of five weeks with varying mix of L, M, T, I, R and E days.

Final 12-week marathon plan

A demanding 12-week plan with two Q sessions per week and lots of easy running to finish a marathon.

Ultradistance training

Training for ultraraces (50K–100 miles and beyond) emphasizing time on feet, fueling, and endurance over very long durations.

Reruns

Novice runners who used to train but are rebuilding; caution against attempting old peak levels too soon.

Novice training

A popular introductory marathon-plan category focusing on building a base and gradual progression.

Run SMART Project

The organization behind Daniels’ Running Calculator, providing structure for pace, distance, and training plans.

H runs (Hard runs)

Hard-intensity runs, including intervals and tough tempo efforts that push lactate production.

Cruise intervals

Cruise-type workouts at threshold pace with short recoveries, bridging easy and hard work.

Lactate threshold / LT

The intensity at which lactate begins to accumulate in the blood; used to pace T-paced work.

Lactate threshold pace (T pace)

Pace associated with threshold work; typically faster than M pace and slower than I pace.

Two Quality Sessions Marathon Training Plan for 40–120 Miles per Week

A schedule within Daniels’ framework featuring two Q sessions weekly and detailed weekly mileages.

Time-based marathon plans (Minutes)

Marathon training schedules expressed in total minutes per workout rather than distance.