(part 1) Jack Daniels Running Formula - Human Kinetics (2021)
Part I: Understanding the Formula for Training
The book presents a structured approach to training for a wide range of running events, from 800m to ultradistance, with a core emphasis on consistent, principle-based programming rather than chasing workouts borrowed from champions.
The author outlines two broad intents: (1) provide a scientifically grounded framework for training and (2) help coaches and athletes apply the ideas to individual needs, respecting differences in ability, motivation, opportunity, and direction.
Two-part organization:
Part I: Understanding the Formula for Training (principles, profiles, and training types)
Part II: Applying the Formula to Competitive Events (event-specific training and season planning)
Key theme throughout: there is no single best system for everyone; success comes from applying principles to individual profiles and goals.
The author emphasizes the concept of the “basics” in running and the idea that the journey and consistency matter as much as, or more than, any single race result.
Acknowledgement of ethical and practical dimensions: the coach-athlete relationship, motivational dynamics, and the social context of sport (schools, clubs, funds, and opportunities) shape outcomes as much as physiology.
The Preface and Dedication highlight: the journey of coaching, influence of Nancy (wife), and lifelong learning in coaching; humility about the limits of any single method; and the value of the Run SMART Project and VDOT pacing system in practice.
The contents outline two major parts and a progression from principles to event-specific training plans (Chapter 1 through Chapter 9 in Part I; Chapters 10–18 in Part II).
Foundational data and context: the book draws on decades of coaching experience with elite and non-elite runners, altitude research, endurance testing, and longitudinal studies.
Notable methodological underpinnings include the VDOT system, pacing philosophy, environment/altitude considerations, treadmill training, and the maintenance of gains through periodization and prudent recovery.
Personal perspective: Daniels views training as a balance of productive stress and recovery, guided by an understanding of physiology, psychology, and individual life circumstances.
Chapter 1: Essentials of Running Success
Four basic ingredients of success, in order of importance:
Inherent ability (genetic endowment): born with certain physiological and biomechanical designs that influence potential in running; not all body types are equally suited to every sport.
Intrinsic motivation: internal desire to pursue running; motivation can be high or low independent of ability.
Opportunity: access to resources (facilities, climate, terrain, coaching, school programs, finances) and social or environmental factors that enable training and competition.
Direction: guidance from coaches, training plans, or reading; the quality of direction can significantly influence outcomes.
Inherent ability details:
Running performance is influenced by physiological and biomechanical factors (e.g., hemoglobin levels affect oxygen delivery; heart size and cardiac output; tendon placement and mechanics).
Hemoglobin concentration can meaningfully affect performance; small differences can correspond to large performance differences (e.g., >1 minute in a 5K for some hemoglobin variations).
Visual expectations of athletic potential vary by sport; running potential is not judged solely by height or build, but by physiological efficiency and performance-related traits.
Intrinsic motivation:
Runners can be categorized into four groups:
1) Great ability with high motivation
2) Great ability with little motivation
3) Little ability with high motivation
4) Little ability with no interest (no-shows) – least likely to contribute productively.Coaching philosophy: avoid yelling at under-motivated athletes; create an environment where each athlete can realize their potential; emphasize individual improvement over comparison to others.
Real-world examples: runners progress at different times; some achieve elite success after years of development.
The role of recognition and positive feedback in fostering ongoing improvement; stress the importance of treating each athlete as an individual.
Opportunity:
Opportunity arises through weather, facilities, training partners, and financial resources, but running uniquely allows broad access across climates and terrains.
Examples illustrate how social and economic factors shape who gets to train and compete.
US-specific critique: lack of strong physical education in schools reduces early talent identification; running is often less promoted than other sports.
Innovative examples of dedication and opportunity, including prison training anecdotes, show that access need not be perfect to succeed.
Direction:
Direction is the guidance of a coach or a plan; it is valuable but not the sole determinant of success.
Daniels emphasizes asking, “What is the purpose of this workout?” to ensure every training session serves a clear objective.
Daniels’ Basic Laws of Running (12 maxims) provide practical guidance for coaching and training:
1) Every runner has specific individual abilities.
2) A runner’s focus must stay positive.
3) Expect ups and downs; some days are better than others.
4) Be flexible in training to allow for the unexpected.
5) Set intermediate goals.
6) Concentrate on the task at hand.
7) Most mistakes occur early in races.
8) Training should be rewarding.
9) Eat and sleep well.
10) Don’t train when sick or injured.
11) Chronic health issues should be checked by a professional.
12) A good run or race is never a fluke.
Practical takeaways:
Training success emerges from the interaction of ability, motivation, opportunity, and direction; neglecting any one can limit outcomes.
A thoughtful coach prioritizes the athlete’s well-being and long-term development over rapid, risky gains.
The laws encourage a holistic, sustainable approach to training and competition.
Chapter 2: Training Principles and Tips
Eight significant training principles (as the backbone of Daniels’ approach):
1) The Body Reacts to Stress: any training stress elicits physiological responses (e.g., faster heart rate, heavier breathing, muscle sensations); with repeated exposure, the body adapts.
2) Specificity: tissues stressed by a workout respond and become better at handling that stress; training adaptations are targeted to the stressed systems (heart, lungs, muscles, tendons).
3) Overstress and Recovery: recovery time between stress bouts is when strengthening occurs; if the stress is too high or recovery is insufficient, performance can decline.
4) Training Response: adaptations follow a pattern: rapid early gains that taper with time unless stress is increased; the body responds to new levels of stress with improved fitness.
5) Personal Limits: everyone has seasonal and life-related limits; training stress should be managed to avoid overtraining; use a simple stress table (Table 2.1) to track daily life stresses and recovery status.
6) Diminishing Return: as fitness improves, incremental gains become harder; initial improvements are larger, later gains require more effort.
7) Accelerating Setbacks: as training stress increases, injury and burnout risk rises; most of training should occur within a moderate stress window to minimize setbacks.
8) Maintenance: once fitness is achieved, it’s easier to maintain than to achieve; tapering and periodization help preserve gains while adjusting emphasis (e.g., switching from interval to threshold work).Training plan development:
There is no single route to success; athletes respond differently to various training types; plans should allow experimentation and adaptation.
Racing is itself a form of training with physiological and psychological benefits; midweek races can be integrated to structure stress and rest (e.g., back-to-back days with a quality workout on the following day).
Use race performances to calibrate training intensity; adjust plans based on performance feedback rather than sticking rigidly to a schedule.
Stride rate and mechanics:
Stride rate (turnover) around 180 steps per minute is emphasized to minimize landing shock and reduce injury risk; many elite runners operate near 180 spm, especially at faster paces.
Foot strike varies by event and runner; new runners should experiment with different foot strikes to find a comfortable, efficient pattern.
The concept of rolling over the ground rather than slamming down is introduced to minimize impact and injury risk.
Practical cue: avoid letting feet land in front of the body; keep toes straight to reduce shin strain.
Metaphor: imagine running over a field of raw eggs—be light on your feet to avoid breaking them.
Breathing rhythms and ventilation:
CO2 buildup drives ventilation more than O2 depletion; higher exercise intensity increases CO2 delivery to the lungs, triggering increased breathing.
Breathing rhythms commonly used by runners: 4-4, 3-3, 2-2, and 1-1 (increasing speed often shifts to shorter cycles).
A 2-2 rhythm is typically comfortable for moderate-hard efforts and is recommended for practice and much of competition, especially early to middle portions of middle-distance races.
Minute ventilation examples (illustrative, not strictly universal):
4-4: about 22 breaths/min, ~4 L per breath → ≈ 22 imes 4 = 88 ext{ L/min} (text cites about 90 L/min).
3-3: about 30 breaths/min, ~3.5 L per breath → ≈ 30 imes 3.5 = 105 ext{ L/min} .
2-2: about 45 breaths/min, ~3 L per breath → ≈ 45 imes 3 = 135 ext{ L/min} .
1-1: faster rate but smaller breaths; ventilation effectiveness may be less due to dead-space air.
The author suggests testing breathing rhythms on a track to identify which rhythm minimizes stress while ensuring adequate ventilation.
Altitude and breathing: at altitude, O2 delivery is reduced, but economy can improve due to reduced air resistance; some athletes use 1-1 at very high effort to manage breathing.
Respiratory cues and RPE (Rating of Perceived Exertion):
RPE scales can be used to relate exercise intensity to subjective effort, e.g., 1–3 easy, 4–5 comfortable hard, 6–8 hard, 9–10 maximal effort.
Heart rate, VO2, and blood lactate levels can be linked to RPE and to specific training paces, enabling athletes to judge effort beyond a single metric.
Practical takeaways from Chapter 2:
Training should be planned with explicit purposes for each workout (E, M, T, I, R);
Use the stress table to monitor life factors that influence training; minimize cumulative stress that can derail progress; implement recovery and taper when appropriate.
Avoid chronic overreaching; ensure that training stress remains in a productive window (the gray area in Figure 2.3 concept).
Use back-to-back training days strategically to build tolerance for racing while maintaining overall health and performance.
Stride rate, foot strike, and breathing rhythms are practical levers to optimize efficiency and minimize injury.
Additional notes on physiological principles:
Oxygen transport and hemoglobin play a role in performance; training aims to optimize oxygen delivery and utilization through endurance adaptations.
The balance between stress and recovery is central to achieving progressive gains while reducing injury risk.
Chapter 3: Physiological and Personal Training Profiles
Chapter 3 introduces profiles of how body systems respond to stress as running speed and intensity increase.
Aerobic profile (O2 uptake):
Oxygen consumption (O2max) tends to increase linearly with running speed in controlled conditions, producing an economy curve that maps the relationship between speed and oxygen use.
Economy (running economy) varies between runners; two athletes with similar VO2max can have different economy, leading to similar velocity at VO2max (vO2max) when accounting for both factors.
The velocity at VO2max (vO2max) is a superior metric for comparing potential performance across individuals because it incorporates both VO2max and economy.
Example: two elite runners with different VO2max values can achieve similar vO2max and 3,000 m times due to differences in economy.
Figures and concepts referenced (illustrative):
Figure 3.1: Representative running economy curve showing how O2 changes with speed.
Figure 3.2: Two runners with different O2max and economy but similar vO2max and race times.
Figure 3.3: Three elite female runners with different O2max and economy but similar vO2max and 3,000 m times.
Figure 3.4: Seasonal changes in HR, O2, and blood lactate for a single runner across early and midseason.
Figure 3.5: O2max at sea level vs altitude, and economy differences by condition (track vs treadmill).
The key takeaway: vO2max synthesizes VO2max and economy into a single performance-relevant metric.
Lactate profile and lactate threshold:
Lactate accumulation curves are not strictly linear; blood lactate profiling shows how lactate accumulates at different speeds and how training shifts the lactate curve to the right (i.e., higher speeds before lactate rises to a given level).
A given lactate value corresponds to running at a particular % of VO2max, and improvements in VO2max and economy shift this relationship to higher speeds for the same lactate value.
The lactate threshold is a practical reference point for training intensities and pacing.
Heart rate and monitoring:
Heart rate correlates with work done and aerobic involvement, but is influenced by conditions (heat, wind, hills, terrain), so HR is a useful guide but not a perfect speed predictor.
Maximum heart rate varies widely across individuals and ages; formulas like 220 − age can be inaccurate for individuals.
Resting heart rate tends to decline with improved fitness, while morning HR can indicate overtraining when it rises above baseline.
Hemoglobin and oxygen transport:
Hemoglobin levels influence endurance performance by affecting oxygen delivery.
Extremely high Hb can increase blood viscosity and reduce perfusion; a balance is important.
Nutrition and iron intake influence Hb levels; normal Hb ranges approximately 12–18 g/dL, with athletes often aiming to avoid anemia.
Personal training profiles (Chapter 3):
Before setting up a training program, collect basic information about current fitness, training history, time availability, types of races, and facilities.
A structured runner profile helps tailor training loads and intensities (Name, Age, Height, Weight, Contact details, typical weekly mileage, longest run, race history, available time, facilities, specific workouts, planned races, most important race, health notes).
This profiling is particularly useful for remote coaching and Run SMART projects that standardize pace and intensity prescriptions.
Practical implications:
Understanding profiles helps coaches assign appropriate workouts, prevent overtraining, and align training with event goals.
The VDOT framework—though not fully described in these excerpts—serves to set pacing and training paces aligned with current fitness as reflected by VO2max, running economy, and lactate thresholds.
Chapter 4: Types of Training and Intensities
Core idea: every workout should have a clear purpose; the chapter defines the five primary training modalities and their pacing, durations, and purposes:
E: Easy running
M: Marathon-pace running
T: Threshold running
I: Interval training
R: Repetition training
Figure 4.1 (conceptual): The different types of training with their corresponding % of VO2max, typical durations, benefits, work-to-rest ratios, and share of weekly mileage. The chapter emphasizes that each workout type stresses different systems and yields different adaptations.
Easy running (E):
Target intensity: roughly 59 ext{–}74 ext{% of VO}_2 ext{max} or 65 ext{–}79 ext{% of max heart rate}.
Primary purposes: build base, reduce injury risk, develop cardiovascular conditioning and muscular adaptations through time spent stressed at low intensity.
Practical guidelines: minimum steady run duration around 30 minutes; longest steady L runs up to around 150 minutes (2.5 hours) unless training for ultra-events; maintain good mechanics even on easy days.
Weekly mileage guidance: build gradually; initial increases should be conservative (e.g., 10% per week, then 5 miles, etc.); aim for most training to be in easy range to allow recovery and adaptation.
Marathon-pace running (M):
Target intensity: about 75 ext{–}84 ext{% of VO}_2 ext{max} or 80 ext{–}89 ext{% of max HR}; pace close to projected marathon pace.
Main purposes: acclimate to pace for race day, build confidence at or near marathon speed, and develop the ability to metabolize carbohydrate efficiently (fuel management) while maintaining pace.
Practical guidelines: limit an M-pace block to the lesser of 110 minutes or 18 miles (29 km) per session; total M-pace time not to exceed the lesser of 20% of weekly mileage or 18 miles in a single session; mix M-pace with E and T runs.
Use of M workouts includes several structured formats (A–D) with specific total minutes and compositions to meet weekly endurance goals.
Threshold running (T):
Target intensity: comfortable hard pace, around 85 ext{–}88 ext{% of VO}_2 ext{max} (roughly 88 ext{–}92 ext{% of max HR} for well-trained athletes; somewhat lower for lesser-trained athletes).
Main purposes: improve lactate clearance, keep lactate below a manageable level, and improve endurance under moderately high sustained effort.
Practical guidelines: steady tempo runs of about 20 minutes are a core benchmark; cruise intervals (shorter repeats at T pace with short rests) broaden tolerance to sustained high effort.
Duration guidance: not to exceed about 30 minutes at T pace in a single session if broken into multiple pieces; typical tempo blocks are around 20 minutes for true T pace.
Examples: steady 20-minute run at T pace; cruise intervals such as 5 × 1 mile at T pace with 1-minute rest, or 3 × 2 miles at T pace with 2-minute rests; several long-form options for various weekly mileages.
Mental aspect: T-work serves to train the body to sustain a fairly demanding pace; it builds the ability to hold a faster pace longer and to handle lactate levels effectively.
Interval training (I):
Core aim: maximize aerobic power (VO2max, i.e., oxygen uptake) by running at intensities around O2max with short recoveries; the goal is to spend meaningful time at or near VO2max.
Time-at-VO2max logic: time at VO2max per session is limited (roughly 11 minutes in controlled protocols); shorter bouts with very short recoveries can accumulate significant time at VO2max when done correctly.
Typical work bout lengths: 3–5 minutes at a pace close to O2max, with recoveries sufficient to allow near-max efforts again; shorter bouts (e.g., 1 minute) can be used with very short recoveries to accumulate time at high oxygen uptake, if recovery is sufficient to reach near-max again quickly.
Practical considerations: avoid long bouts that push beyond the ability to recover to VO2max between repeats; pace selection should be carefully aligned to target VO2max; simple guidance: do not exceed 5 minutes per interval if aiming to reach VO2max repeatedly.
Example workouts: 6 × 3-minute H runs with 2-minute jogs; 5 × 4-minute intervals; step-count workouts (progressive hard runs with progressions in distance or number of footfalls) to stress the aerobic system in structured ways.
H-pace (Hard) workouts: emphasize hard running with time-based work rather than fixed distances; a common ceiling is the lesser of 10K distance or 8% of weekly mileage for a single I session; altitude considerations can change the recommended pace and duration.
Repetition training (R):
Repetition training falls under high-intensity, shorter-duration workouts that aim to improve running economy and neuromuscular efficiency at fast paces.
Examples include many short repeats (e.g., 6 × 400 m or longer sets depending on training goals), with rest intervals designed to maintain form and quality across repetitions.
Practical integration:
The “Total minutes” of a workout indicates the actual running time, not counting rests.
A well-designed training plan uses a balance among E, M, T, I, and R sessions to target endurance, speed, lactate tolerance, and running economy.
Training plans should be periodized: build gradually, then taper before peak races, with maintenance and cross-training as appropriate.
Run SMART and pacing implications:
The VDOT pacing system is a central tool for translating physiological metrics (O2max, lactate thresholds, running economy) into practical paces for workouts across distances and ages.
Pacing prescriptions in the M and T workouts are designed to train specific physiological systems while keeping athletes within safe and productive effort ranges.
Appendix: Time and Pace Conversions, Glossary, and Practical Tools
The book includes a conversion appendix to translate race results into training paces and durations (e.g., pace equivalents across distances, VO2max-based targets, and lactate thresholds).
Acknowledgments and references emphasize the lineage of coaching ideas, testing methodologies, and the practical application of these concepts to both elite and recreational runners.
Summary of practical implications:
Use the four ingredients of success (ability, motivation, opportunity, direction) as the framing for coaching plans.
Apply the eight training principles to design workouts that maximize adaptations while minimizing injury risk.
Use the VDOT framework to align training paces with current fitness and event goals.
Integrate breathing, stride rate, and foot strike considerations to optimize economy and reduce injury risk.
Plan season-long training with a mix of E, M, T, I, and R workouts, while respecting maintenance and diminishing returns principles.
Monitor life stresses (via the stress table) and adjust training to preserve health and progress.
Real-world relevance and ethics:
Daniels emphasizes the journey, consistency, and the health of athletes over chasing peak results.
He advocates individualized coaching, respect for athletes, and attention to injuries and health signals as critical to long-term success.
The book underscores educational and societal aspects (PE, access, clubs) and argues for broader participation and smarter training practices rather than sensationalism.
Notational highlights to remember:
v_{O2max} = velocity at VO2max; a key predictor of performance when combined with running economy.
ext{O2max} = maximal oxygen uptake; influenced by training, altitude, and efficiency.
E, M, T, I, R denote Easy, Marathon-pace, Threshold, Interval, and Repetition training modalities.
Stride rate around 180 steps per minute is a practical target to reduce landing impact.
Breathing rhythms: 4-4, 3-3, 2-2, 1-1; a 2-2 rhythm is generally recommended for most middle-distance efforts.
Lactate threshold is a practical reference for pacing and training intensities; values shift with improved fitness and economy.
Final note: Daniels’ framework is designed to help runners of all levels develop a nuanced, adaptable approach to training that emphasizes understanding the purpose of each workout and listening to the body (and the life environment) to optimize performance and health.