(part 2) Jack Daniels Running Formula - Human Kinetics (2021)

Interval-Pace (I) and Hard-Pace (H) Workouts

• Recovery jogs in I/H workouts: typically shorter than the H interval that they follow; could be equal in time, but never longer than the H portion.

• On windy days, a wind-friendly interval option is 20 × 200 m, starting one minute apart. If pace is 40 s per 200, you get only 20 s of rest before the next 200 m.

• Slower runners can limit recovery to a fixed time (about half as long as the faster runs).

• Table 4.3 lists I-pace and H-pace workouts categorized by weekly mileage:

  • A: up to 30 miles (48 km) per week

  • A1: 5–6 × 2 min H with 1 min jog (fartlek) → 15–18 min

  • A2: 4 × 3 min H with 2 min jog → 20 min

  • A3: 3 × 4 min H with 3 min jog → 21 min

  • A4: 4–5 × 800 m at I pace with 2 min jog → 20–25 min

  • B: 30–40 miles (48–64 km) per week

  • B1: 7–8 × 2 min H with 1 min jog → 21–24 min

  • B2: 5 × 3 min H with 2 min jog → 25 min

  • B3: 4 × 4 min H with 3 min jog → 28 min

  • B4: 5–6 × 800 m at I pace with 2 min jog → 25–30 min

  • B5: 4–5 × 1,000 m at I pace with 3 min jog → 26–33 min

  • C: 40–45 miles (64–72 km) per week

  • C1: 6 × 800 m at I pace with 2 min jog → 27 min

  • C2: 6 × 3 min H with 2 min jog → 30 min

  • C3: 5 × 1,000 m at I pace with 3 min jog → 33 min

  • C4: 4–5 × 1,200 m at I pace with 3 min jog → 28–35 min

  • C5: 3–4 × 5 min H (can be 1 mile runs if I pace is under 5:00/mile) with 4 min jog → 27–36 min

  • D: 46–55 miles (74–88 km) per week

  • D1: 5–6 × 1,000 m at I pace with 3 min jog → 33–39 min

  • D2: 4–5 × 1,200 m at I pace (or fartlek 5 × 4 min H) with 3 min jog → 28–35 min

  • D3: 4 × 1 mile at I pace (or fartlek 4 × 5 min H) with 4 min jog → 36 min

  • D4: 5 × 4 min H with 3 min jog (fartlek) → 35 min

  • D5: 7 × 3 min H with 2 min jog (fartlek) → 35 min

  • D6: 10 × 2 min H with 1 min jog (fartlek) → 30 min

  • D7–D12: additional structured R/H variants → 40–43 min total

  • E: 56–70 miles (90–113 km) per week

  • E1: 6–8 × 1,000 m at I pace with 3 min jog → 39–52 min

  • E2: 5–6 × 1,200 m at I pace with 3 min jog → 35–42 min

  • E3: 5 × 5 min H with 4 min jog (fartlek) → 45 min

  • E4: 4 × 3 min H with 2 min jog (fartlek) + 4 × 2 min H with 1 min jog → 32 min

  • E5: 3 × 3 min H with 2 min jog (fartlek) + 4 × 2 min H with 1 min jog + 5 × 1 min H with 30 s jog → 35 min

  • F: >70 miles (113+ km) per week

  • F1–F6: multiple 1,000 m, 1,200 m, 400 m, and longer H/I combinations totaling 39–65 min

  • G: treadmill hill interval options for all mileage levels

  • G1: 20 × 30 s at 5–6 mph/20% grade with 30 s rests → 20 min

  • G2–G6: progressively varied hill intervals (1–10 minutes on incline, with rests) → 20 min total for each option

• G indicates treadmill-specific workouts with strong hill-work benefits.

• REPETITION TRAINING (R): purpose and guidelines

  • Primary purpose: improve anaerobic power, speed, and running economy.

  • Core principle: to run fast with good technique, you must be recovered enough to run fast with good mechanics.

  • Pitfalls of poor recovery: reducing recovery time (e.g., 10 × 400 s at 70 s each with 2 min recoveries) may actually degrade quality if you can’t maintain form.

  • Group dynamics caveat: R sessions are not ideal for large groups because faster runners will finish sooner and slower runners may struggle to start with them, harming the workout goals.

  • Practical advice: slower runners should not be pressured to match faster runners; sprinters may need extra recovery and warmth in cold days.

  • Distance vs. time trade-off: total R pace running should be limited to the lesser of 5 miles (8 km) or 5% of weekly mileage per session.

  • Example pacing constraints: single work bout R pace should not generally exceed about 2 minutes; Rep 800s may be OK only for near- or sub-4-minute mile runners.

  • Maximum weekly R-load should avoid excessive time at R pace; for slower runners with slower R pace, it may be better to cut R volume to avoid disproportionate stress.

  • Table 4.4 (Repetition-Pace, R) examples include A–E sessions by weekly mileages, such as:

  • A (up to 30 miles): A1 8 × 200 R with 200 jog; A5 4 × 400 R with 400 jog; etc.

  • B (31–40 miles): B1–B5 variants (2 sets of 6 × 200 R; 3 sets 200 R + 200 jog + 200 R + 400 jog + 400 R + 200 jog; etc.).

  • C–E: progressively longer or more complex R sequences across higher weekly mileages.

  • Note: “Rep 800s may be OK” for near-4-minute milers; many R sessions are built around 200–600 m repeats rather than longer bouts.

• Tracking Training Intensities (VDOT-based monitoring)

  • Runners track weekly mileage and stress types to avoid overtraining and to relate stress types to overall program load.

  • VDOT concept: relate O2max, economy across four submax speeds, and the fraction of O2max at race distances to create training intensities and race predictions.

  • Easy-E zone (E): values around 66%–74% of VDOT; cost roughly 0.2 points per minute.

  • Marathon-M pace (M): typically 75%–84% of VDOT; 0.4 points per minute.

  • Threshold (T): mid- to high-80% of VDOT; 0.6 points per minute.

  • 10K pace (10K): between T and I; 0.8 points per minute.

  • Interval (I) and Repetition (R): higher intensities; I pace often paired with recovery; R pace yields high intensity and economy work.

  • Fast-rep (FR): speeds around near-O2max (60–120% VO2max range depending on the scheme) with points: R = 1.5, FR = 2 points per minute.

  • Daily Point Totals: sum E, M, T, 10K, R, FR to get daily stress; aim to avoid excessive weekly point totals and use HR data to refine pacing.

• I-zone (Interval) and R-zone details

  • I-zone improves aerobic power and O2max-like function; each minute at I intensity ~ 1 point.

  • R-zone (repetitions) and FR (fast repetitions) push to HR max; R ~ 1.5 points/min, FR ~ 2 points/min.

  • I, T, and R pace relationships (the 6-second rule):

  • I pace is typically about 6 seconds per 400 slower than R pace.

  • T pace is about 6 seconds per 400 slower than I pace.

  • For higher-VDOT athletes, the rule tends toward 6–8 second differences.

  • In short: R pace is fastest, I pace is slower than R by ~6 s per 400, and T pace is slower than I by ~6 s per 400.

• Using VDOT to establish training intensities (example with 51 VDOT)

  • Simple example: If best recent mile = 5:44, table 5.1 links to 51 VDOT.

  • Table 5.2 (for 51 VDOT) provides training paces:

  • Easy runs and long runs (E pace): 4:52–5:29 per kilometer or 7:49–8:49 per mile.

  • Marathon pace (M): 4:27 per km and 7:09 per mile.

  • Threshold (T) training paces: 1:40/400, 4:11/km, 6:44/mile.

  • Interval (I) training speeds: 92/400 (3:04/800), 3:51/km, 4:36/1,200.

  • R pace speeds: 43/200, 64/300, 86/400.

  • Important caveat: I pace per 400m blocks should not last longer than about 5 minutes per bout; 1 mile intervals are not ideal if they would exceed 5 minutes at the proper I pace for that VDOT.

  • A caution that some races have lower minimum recommended I, R speeds; the table indicates that for very low VDOT values, R pace may not include longer 600/800 m reps.

• Novice and Low-VDOT training intensities

  • Table 5.3 provides race times for 1 mile and 5,000 m and their associated VDOT values, with recommended training paces for very low VDOT values.

  • The final M pace column shows marathon paces for these low-VDOT athletes.

• Achieving performance levels based on VDOT and age categories

  • Tables 5.4 and 5.5 compare male and female runners across 10 performance levels at several distances (1,600 m, 3,000 m, etc.), and show age-adjusted VDOT values.

  • Table 5.6 extends the VDOT levels for ages 18–80 for 1,600 m times; notes that VDOT scales roughly with age, with upper-age adjustments.

  • Concept: You can compare a younger runner to an older runner by their VDOT and corresponding performance levels; age adjustments reflect typical performance declines with age.

• VDOT concepts for lab vs. field data

  • Real-world race times are better predictors of training intensities than lab VO2max tests because race times reflect VO2max, economy, lactate threshold, and mental race strategy.

  • The VDOT tables were built on regression curves tying economy and VO2max to race performance across distances.

  • Some world records at the time of development were below predicted VDOT values, particularly marathon records; this motivated refinement of the approach.

• Altitude and environment training (Chapters 5–6 topics)

  • Temperature considerations:

  • Train in conditions similar to race environments; if you must race in heat, train some sessions at warmer times of day and wear clothing to raise body temperature, but avoid prolonged poor-condition training.

  • Indoor treadmill sessions can help adjust to heat without wind cooling.

  • Track body weight pre- and post-run to monitor fluid loss and correlate with perceived exertion.

  • Altitude considerations:

  • Moderate altitude (1,200–2,500 m, ~4,000–8,000 ft) reduces O2max by about 12–16%, but running economy partially compensates, so performance may drop only about 6–8%.

  • Altitude acclimatization improves endurance performance with time (3 weeks can yield substantial gains); however, lower-speed endurance will not reach sea-level levels of performance.

  • Sea-level performance can improve after altitude exposure due to metabolic and psychological adaptations.

  • Two key acclimatization types: physiological acclimatization (changes in O2 uptake) and competitive acclimatization (race strategy adaptation), with competitive benefits persisting after returning to sea level.

  • Altitude training guidelines:

  • Do not drastically change weekly mileage upon arrival at altitude; maintain normal training and adjust speeds downward as necessary.

  • R pace speeds should not need less recovery; if anything, recovery between R runs may need to be increased at altitude.

  • Altitude training can be beneficial but is not a universal solution; consider social/genetic factors and avoid dogmatic statements about altitude guarantees.

• Racing at altitude and timing considerations

  • For altitude races, avoid going out too fast; early pace adjustments depend on altitude and distance.

  • Short races (up to 800 m) are relatively unaffected by altitude; longer races require pace adjustments based on altitude and acclimatization state.

• Altitude training logistics and back-to-sea-level transitions

  • Alternating between altitude and sea level can help maintain performance; a few weeks at sea level can yield a mental boost and preserve performance gains.

  • After altitude return, plan for a race window depending on weather and distance; the longer the race, the longer the adjustment to sea level may be necessary.

• Treadmill training and calibration (Chapters 7)

  • Benefits of treadmill running:

  • Precise control over intensity via speed and grade; useful when outdoor running is difficult due to weather, injury, or time constraints.

  • Treadmill enable structured I, T, and R workouts with repeatable stress and easier monitoring.

  • Hill training can be done without downhill impact; you can simulate downhill by elevating grade less and controlling the speed.

  • Drawbacks: treadmill running may lack social aspects; partner workouts can be created by alternating on/off the treadmill.

  • Treadmill intensity table (Table 7.1) relates grade and speed to a target pace; example: a 6:11 mile pace can be achieved by 6 mph at 10.2% grade or 7 mph at 7% grade or 9.5 mph at 2.3% grade. The table supports alternative routes to similar training stress.

  • Calibration: steps to calibrate treadmill speed using a belt distance measurement, then compute V (belt velocity) in m/min and D (distance per 10 belt revolutions) to translate belt speed to pace. Example workflow:
    1) Measure belt circumference and distance for 10 revolutions: D = belt length × 10.
    2) Time 10 belt revolutions to get T (seconds).
    3) Compute speed: V = (D × 60) / T (m/min).
    4) To achieve a target speed V, solve T = (D × 60) / V.

  • Conversions: mph, mile pace, and m/min conversions are provided (Tables 7.2 and 7.3). Example relationships:

  • 9.0 mph ↔ 6:40 mile pace; 241.4 m/min ↔ 9.0 mph, etc.

  • These tables help translate between treadmill speed, pace, and metric units.

  • G-series treadmill workouts (G1–G6) cover various hill simulations and can be used to target I/T/R sessions by adjusting speed and grade.

• White-Red-Blue-Gold training plans (Chapter 8)

  • Color-coded plans to fit different levels of experience and time availability:

  • White Plan: for beginners or returning runners; 16-week program with progressively increasing volume and introduction of strides; emphasizes rest and gradual progression; weekly workouts include 3–4 days of running with total weekly minutes in the 30–45 minute range.

    • Phase I (Weeks 1–4), Phase II (Weeks 5–8), Phase III (Weeks 9–12), Phase IV (Weeks 13–16).

  • Red Intermediate Plan: for runners who have completed White Plan or can handle more stress; designed for 4 days/week with structured I/T sessions and longer L runs; emphasizes progression toward 60 minutes plus per workout.

    • Phase I–IV: progression across weeks with specific I, T, and E runs and longer L runs.

  • Blue Advanced Plan: for runners with more experience; 5–7 days per week; weekly mileage ~40–52 miles; includes more complex sessions combining R, I, T, and E runs; aims to prepare for a variety of distances; after Blue, consider Blue-to-Gold progression or distance-specific training.

    • Phase I–IV: increasingly complex sessions including R and FR work; prioritizes races and tempo work while maintaining recovery days.

  • Gold Elite Plan: for highly experienced runners; 6–7 days per week; weekly mileage often >60 miles; includes six workouts per week with flexible days; suitable for a wide range of distances and competition levels; emphasizes multiple quality sessions and long runs; Sunday often Day 1 in planning.

    • Phase I–IV: intensities and volumes escalate to longer L runs and high-quality fast work.

• Supplements, breaks, and injury management (Chapters 9 and 5–8 themes)

  • Training breaks and supplemental training:

  • Planned breaks: 2 weeks minimum, up to 6 weeks maximum before races; breaks allow recovery and adaptation.

  • Unplanned breaks (injury/illness): adjust training loads downward; implement cross-training (e.g., resistance training, cycling, swimming) to minimize fitness loss.

  • After a break, adjust loading using FVDOT values (VDOT adjustments with breaks): up to 5 days off shows no VDOT loss; 6–10 weeks off typically shows loss of about 20% in VDOT without cross-training; cross-training reduces this loss.

  • Tables 9.1 and 9.2 provide specific VDOT adjustments and workload percentages by time away from training (categories 1–4).

  • Supplemental training (resistance and cross-training):

  • Resistance training improves running economy and injury resistance; recommended exercises include hamstring curls, knee extensions, hip abductors/adductors, abdominal/back work; use proper technique and progressive loading.

  • 4-week adaptation period is suggested before increasing any training stress.

• Practical guidance and philosophy

  • Always consider the purpose of each workout—speed work is designed to be executed with good mechanics and adequate recovery; pushing recovery times too short can undermine the quality of the workout.

  • In groups, ensure slower runners are not left behind; sprinters may require more recovery and extra warm clothes in cold days.

  • For altitude training: maintain similar training loads with adjustments in pace; focus on R pace if possible and adjust recovery; altitude acclimatization improves endurance performance, but sea-level performance return requires adaptation time.

• Equations and key formulas (LaTeX)

  • VDOT and VO2max relationship example:

  • Given an exercise cost C = 51.7 ml min^-1 kg^-1 at a race, and a race fraction f = 0.936 of VDOT O2max, the VDOT value is:

  • ext{VDOT} = rac{C}{f} = rac{51.7}{0.936} \, ext{ml min}^{-1}\, ext{kg}^{-1} \, ext{(VDOT units)} \approx 55.2.

  • Pace and speed conversions (velocity, distance, and time):

  • Velocity (m/min) from distance D over time T (in minutes) for 10 belt revolutions:

  • $$V = rac{D imes 60}{T} \