(part 4) Jack Daniels Running Formula - Human Kinetics (2021)
15K to 30K Training: Alien Training
Core idea: spend more time training than racing distance; focus on pace control and the right balance of study on track vs road.
Target distances: races from 15K to 30K are road- and path-based rather than typical track events.
Training emphasis:
T runs (tempo) should be mostly on the road to avoid boredom, but most of R (repetition) training should be track-based when possible to compare paces against past efforts.
R runs: pace is R pace; keep duration per session within limits.
I runs: interval work; total time/distance per session limited.
Key guideline: look up your current VDOT value from the tables in chapter 5 based on a recent race or estimated time, then select the corresponding R/I/T sets based on VDOT and current weekly mileage.
Per-session and per-week limits (R/I/T):
R pace: per-session running should not exceed the lesser of 8K or 5 percent of weekly mileage. ext{R-session distance} \le \min(8 ext{ km}, ext{0.05} imes ext{weekly mileage})
I pace: per-session running should not exceed the lesser of 10K or 8 percent of weekly mileage. ext{I-session distance} \le \min(10 ext{ km}, ext{0.08} imes ext{weekly mileage})
T runs: total should not exceed 10 percent of weekly mileage. ext{Total T-distance} \le \min(0.10 imes ext{weekly mileage}, ext{distance cap})
Training decisions:
Refer to chapter 4 tables to pick specific workouts for R, I, and T.
Alien program is designed as a repeating 2-week schedule (no fixed phased progression). You repeat the same set of workouts every two weeks and tailor the details to your current needs.
The plan can fit broader race goals (e.g., marathon training may work for certain runners targeting a distance shorter than 15K or longer than 30K).
What you must do first:
Look up your current VDOT from chapter 5.
Decide which R/I/T workouts apply to you based on VDOT and current weekly mileage.
Program structure (Table 15.1 summary): 7 training days per week, organized into two-week blocks. Example structure:
Week 1:
Day 1: Q1 L run (Long, L)
Day 2: E day + 8 strides (ST)
Day 3: Q2 T session (Tempo)
Day 4: E day + 8 ST
Day 5: E day
Day 6: Q3 R session (Repetition)
Day 7: E day
Week 2:
Day 1: Q1 M run
Day 2: E day + 8 ST
Day 3: Q2 T session
Day 4: E day + 8 ST
Day 5: E day
Day 6: Q3 I session
Day 7: E day
Prerace and recovery:
Prerace week layout: Race minus 6 days, 5 days, 4 days, etc., with planned Q sessions rearranged around race day.
After any race: take 1 E day for every 3K of race distance; example: after a 15K race, take 5 E days for recovery before returning to alien program; after a half marathon, 7 E days; adjust for longer events.
Scheduling notes:
Some runners may prefer Sunday as day 1 (Q1). Maintain Q1, Q2, and Q3 in order with E days between Q sessions.
Strides (ST) are added to some E days as warm-up/cool-down; add or reduce as needed for comfort and recovery.
The base concept is flexible: you pick workouts from the R/I/T lists that fit the plan’s recommendations and your weekly mileage.
Marathon Training (Chapter 16)
Central thesis: run with your brain for the first two-thirds of the race, then with your heart. Training must be individualized because athletes tolerate workloads differently.
Six approaches to marathon training (Table 16.1):
Novice: 3–5 days of training per week; basic base-building plan for true beginners.
2Q program: two Q sessions per week; emphasizes two quality workouts with adequate recovery.
4-week cycles: two Q sessions per week for 3 weeks, then a 4th week with no Q sessions (E runs only).
5-week cycles: introduces regular L (easy) and M (marathon pace) runs while maintaining some R and I work.
Final 18 weeks: miles, kilometers, or time-based programs; designed for runners who log high mileage and prefer structured pacing progression.
Final 12 weeks: highly demanding week-by-week prep with two Q sessions and detailed pace progressions.
Pace system (VDOT-based): builds target paces from a base marathon pace (M pace) and derives T, I, R paces via specific shifts:
T pace is faster than M pace by 15 seconds per mile: ext{T pace} = ext{M pace} - 15 ext{ s/mi}
I pace is faster than T pace by 6 seconds per 400 m: ext{I pace per 400 m} = ext{T pace per 400 m} - 6 ext{ s}
R pace is faster than I pace by 3 seconds per 200 m: ext{R pace per 200 m} = ext{I pace per 200 m} - 3 ext{ s}
Pace example (from text): If M pace is 6:00 per mile, then
T pace ≈ 5:45 per mile
I pace ≈ 80 s per 400 m (≈ 3:20 per 1,000 m) [conversion shown in text]
R pace ≈ 74 s per 400 m (≈ 3:… per 400 m) and ≈ 37 s per 200 m
18-week programs (overview): three main flavors for distance and preference
18-week marathon programs in miles (Table 16.6): two quality sessions (Q1 and Q2) per week with 4-week non-Q cycle weeks; examples show specific workouts for each week and day structure; the schedule is flexible but keeps Q sessions roughly every 4–5 days.
18-week marathon programs in kilometers (Table 16.7): similar structure, converted to kilometers with weekly mileage targets and pace conversions.
18-week marathon programs in time (Table 16.8): all workouts shown as total minutes instead of distances; emphasizes time-on-pace structure (e.g., TIR = threshold, I = intervals, R = repetition pace) and long runs expressed as minutes.
Novice 18-week plan (Table 16.2) – key features:
Weeks 18–10: 3–5 days per week; sessions labeled A, C, E (and B or D for 4 days; all sessions balanced with E days in between).
Week-by-week guidance includes Strides, 10K objective (week 10), and final 9 weeks ramp-up to 5 days per week with two Q sessions.
Final preparation emphasizes 5 days of easy running plus two Q days in weeks leading to the marathon.
Strides (ST): 15–20 seconds at a fast but controlled pace; rests 45–60 seconds; used to sharpen speed without fatigue.
Tempo (T) pace: comfortably hard pace that you could sustain for around 30 minutes.
During peak buildup: use VDOT to set all M, T, I, and R paces; if not using VDOT, select a realistic M pace and derive other paces relative to it.
Pacing targets are adjusted over the first 6 weeks, middle 6 weeks, and final 6 weeks to approach race pace.
Two-quality-session marathon plan (Table 16.3): overview for 40–120 miles/week cohorts
Weeks 18–9: example Q1 and Q2 workouts with explicit mileage splits and intervals (e.g., E = easy, M = marathon pace, T = threshold, I = interval, R = repetitions).
For each weekly block, the fraction of peak mileage is indicated (e.g., .8P or .9P), guiding total weekly distance relative to peak mileage.
Examples of Q1/Q2 workouts scale with mileage group, including sequences such as: 3 E + 4 M + 1 T + 1 M + 2 E, and 5 E + 2 T + 2 min rest + 1 E + 2 × (1 T w/1 min rest) + 2 E.
Four-week cycle marathon plan (Table 16.4): overview for 40–120 miles/week
Each cycle consists of 4 weeks: two Q weeks (Q1 and Q2) and a non-Q week (E days with Strides). Week-by-week patterns show how to alternate stress vs recovery.
Examples include: Week 1 (Q1, Q2), Week 2 (Q1, Q2), Week 3 (Q1, Q2), Week 4 (Q1, Q2) with non-Q weeks in between as needed.
Final 12-week and final 18-week programs (Chapters 16 and appendices): variations in miles, kilometers, or time; emphasis on maintaining two Q days per week on most cycles and adjusting for altitude, weather, and individual response.
Practical guidance and notes:
If you race during a marathon plan, you can substitute a Q1 session with a race and restructure Q1 midweek accordingly; Q2 may be dropped that week.
In peak weeks, try to schedule 3 easy days before a race, and provide recovery after race distance at a rate of roughly 1 E day per 3,000–4,000 meters of race distance.
The weekly mileage target is typically around 80–100 percent of peak mileage, rising over the 18-week block and peaking near the race.
If you’re using VDOT, ensure the chosen VDOT value comes from a race distance of at least 10K; if not, be conservative and base paces on a more recent or longer-distance race.
For altitude and weather, note adjustments: in the first 6 weeks, use VDOT values lower than the target by up to 2 VDOT units; in weeks 7–12, increase gradually toward target VDOT.
Ultrarunning (Chapter 17)
Ultratrail and ultramarathon philosophy: most training for ultraraces emphasizes time on feet, fueling, and efficiency, with less emphasis on absolute pace unless racing is highly specific.
Expert interview with Magda Lewy-Boulet (experience-based insights):
Typical long runs for 50 mile or 50K–100 mile disciplines:
Weekly long runs: typically 2.5–4.5 hours, terrain- and distance-dependent.
Once a month or every other month: longer efforts (50K or 100K), sometimes as actual races.
Occasional back-to-back long runs on the weekend (Sat: 3–4 hours, Sun: 2–3 hours).
Frequency and timing:
Long runs weekly; sometimes two long runs per week when peak weeks require it.
Most ultrarunners train 6 days per week, with one rest day.
Weekly training volume often in the range of 10–14 hours, with weekend emphasis due to long back-to-back efforts.
Long-run philosophy and pacing:
The long run is slow, comfortable, and focused on building endurance and fueling capacity, not fast speeds.
Hills and power hiking can be essential components for steep ultratrails.
Training runs may be scheduled at different times of day (including early mornings and evening/night) to simulate race conditions and fatigue.
Run structure in ultrarunning:
Repetition workouts (short accelerations) and threshold workouts can still be useful, but long, steady-state, and back-to-back long runs dominate ultrarunning training.
Training pace relationships are still important, but fueling and gut training are critical components.
Nutrition and fueling (ultra focus):
Plan fueling carefully for training and racing; nutrition strategy must be tested during training.
Training nutrition emphasizes timing, carbohydrate availability, and hydration. Carbohydrates are the primary fuel; fat and protein intake should be managed around workouts.
Gut training is essential: practice nutrients and hydration strategies during long runs.
Event-specific nutrition: plan what to consume before, during, and after the race; practice in training to find what works best.
Practical factors:
Many ultrarunners reuse the same races yearly, building a community around specific events.
Some ultrarunners include supplemental training (core, balance, stability) and weight vests during hikes to increase endurance and resilience.
A common ultrarunning background tends to be cross country or road racing, rather than starting directly with ultramarathons.
Triathlon Training (Chapter 18)
Core concept: triathlon training requires balanced fitness across swim, bike, and run, with run training often taking place after fatigue from swim and bike efforts.
Transition-focused training:
Transitions from swim to bike and bike to run are critical; practice these transitions to minimize slower responses when fatigued.
Run training should often occur after fatigue from cycling to simulate race-day fatigue and demands.
Schedule structures (six-week schedules, Table 18.1 – A, B, C)
Schedule A: Sun AM swim, late AM steady bike, PM steady 60-min run; Mon AM swim + 30–45 min E run; Tue steady bike + run; Wed AM run + 30–60 min E swim; Thu bike + run; Fri steady bike + steady run; Sat long run or brick where possible.
Schedule B: Shifts emphasis across disciplines with a brick (bike followed by run) emphasis and run after hard bike intervals.
Schedule C: Similar multi-discipline arrangements with run-after-bike sessions and targeted brick workouts.
Practical advice:
There are multiple pathways to triathlon training; try the different schedules to identify what works best for your daily life and commitments.
Consider daily life realities: plan workouts that fit around work, family, and other commitments while ensuring enough total weekly volume.
Appendix and Conversions (Time and Pace)
Time and pace conversions help translate paces and training zones across units (min:sec per distance, m/sec, m/min, etc.).
Tables provide conversions for:
Time per 400 m and per 1000 m at various paces.
Velocity (m/sec, m/min) and speed equivalents in mph/kph.
Pace conversions enabling cross-compatibility between miles and kilometers and between time- vs distance-based plans.
Practical use:
Use these tables to translate VDOT-based paces to familiar formats for workouts and races.
Descriptive glossary (selected):
E = Easy; L = Long; M = Marathon pace; T = Threshold; I = Interval; R = Repetition pace; ST = Strides; VDOT = modeling system to set paces; Q sessions = quality workouts.
The tables are designed to support 18-week marathon plans in miles, kilometers, or time, and to align with the Run SMART Project framework.
Cross-cutting concepts and practical implications
Individualization and variation:
Every runner responds differently to the same program; personalization is essential (Chapter 16 opening emphasis).
The programs provide structured options (e.g., multiple cycles, pacing, and sessions), but runners should tailor to their own history, injuries, and lifestyle.
Pacing philosophy:
M pace is the baseline; T, I, and R paces build from M pace using the relationships described above and VDOT values.
The 6-second rule (VDOT-based pacing discipline) is a recurring theme across training divisions and tables (VDOT-related pacing adjustments).
Training load and recovery:
R, I, and T sessions have explicit maximums to protect against overtraining and to maintain quality across the microcycle.
E days function as recovery and mileage accumulation; strides on E days help maintain leg speed without excessive fatigue.
The 4-week and 5-week cycles emphasize alternating hard and easy weeks to balance stress and adaptation.
Race-specific considerations:
For altitude, temperature, and terrain, paces may need adjustment (e.g., M/T/I/R paces shift by several seconds per 400 m or per mile).
Post-race recovery is quantified (e.g., 1 E day per 3K of distance) to support proper healing and subsequent training.
Real-world relevance and ethics:
Training plans emphasize health, hydration, sleep, nutrition, and avoiding injury rather than pushing through pain for the sake of a schedule.
The plan encourages listening to your body and adjusting workload if signs of fatigue or injury arise.
Key formulas and pace relationships (LaTeX-formatted)
R pace per session limit: ext{R-session distance} \ \le \ \min(8~ ext{km}, ext{0.05} imes ext{weekly mileage})
I pace per session limit: ext{I-session distance} \ \le \ \min(10~ ext{km}, ext{0.08} imes ext{weekly mileage})
T pace weekly total limit: ext{Total T distance per week} \ \le \ \min(0.10 imes ext{weekly mileage}, 15~ ext{miles})
Pace relationships (example, using M pace in minutes per mile):
ext{T pace} = ext{M pace} - 0.25 ext{ minutes per mile} \quad ( ext{i.e., } 15 ext{s/mi})
ext{I pace per 400 m} = ext{T pace per 400 m} - 0.1667 ext{ minutes} \quad ( ext{i.e., } 6 ext{ seconds})
ext{R pace per 200 m} = ext{I pace per 200 m} - 0.05 ext{ minutes} \quad ( ext{i.e., } 3 ext{ seconds})
Example (M pace = 6:00 per mile):
ext{T pace} = 5:45/ ext{mi}
ext{I pace} \approx 1:20 ext{ per 400 m} \ ( ext{or } 3:20/ ext{km})
ext{R pace} \approx 1:14 ext{ per 400 m} \ ( ext{or } 3:07/ ext{km})
Connections to foundational principles
Periodization and adaptive planning: alternating cycles (4-week, 5-week, 18-week) provide planned variation to maximize adaptation while preventing plateau
Specificity and transfer: paces (M, T, I, R) map to distinct physiological demands (aerobic endurance, lactate threshold, VO2max-related work, and neuromuscular efficiency)
Volume–intensity balance: R, I, T, and M components are constrained to protect recovery while ensuring quality stimulus
Recovery and nutrition: recovery days, strides, fueling, and gut training are integral to performance gains, especially in long events and ultrarunning
Psychological and cognitive aspects: the brain–muscle connection emphasized in marathon training (train the brain to keep going in the late stages)
Notes on how to use these notes
Use these bullets as a quick reference when deciding which chapters or tables apply to a given goal (15K–30K events, marathon, ultrarunning, triathlon)
When planning your own study or exam prep, match the exam’s likely questions to these core concepts: pace relationships, per-session limits, structure of weekly cycles, and how to choose between miles, kilometers, or time-based programs
For formulas, memorize the per-session limits and the pace relationship rules, as they underpin the structure of the individual workouts and the pace calculations used throughout the plan