(part 3) Jack Daniels Running Formula - Human Kinetics (2021)

Chapter 10: Season-Tailored Training

• There is no single best training approach for all runners; training must be individualized. Principles that apply to everyone are discussed in Chapter 2.

• Goal: set up a season plan that fits the group and individual needs, avoiding excessive intensity and injuries, while keeping things simple enough for the coach or self-coacher.

• Before planning, gather essential information: fitness level from current mileage and speeds; the season’s goal race (and other races along the way); available training facilities (indoor track, treadmill, grass courses); weekly schedule constraints (days/times, school/college/work commitments).

• Season planning involves dividing the season into four progressive phases (Phase I–IV) to move from base to peak performance.

• The season is visualized as a left-to-right progression of phases with a focus that changes across phases, but each phase maintains some maintenance of gains from earlier phases.

Phase I: Base Training (B/FIP) – foundation and injury prevention

• Primary emphasis: easy endurance running (E) with foundation work and injury prevention.

• Include strides and some supplemental training (light resistance training, dynamic flexibility) after some runs.

• Typical weekly structure: mostly E runs; add 10–15 second strides (Strides) on 3 days if more than 3 weeks available;

  • Phase I examples: one easy long run (L) weekly, about 25–30% of weekly miles as L.

  • If more than 3 weeks available for Phase I, incorporate strides (10–15 s) into daily easy runs, plus light resistance and flexibility work.

• Emphasis on consistent running base and technique; avoid heavy speed work in Phase I.

• Example pacing framework used in later phases for paces (VDOT-based) is introduced to guide progression, but Phase I itself focuses on easy aerobic work.

• Morning runs: two-a-day possibilities at higher mileage; balance with rest to avoid overtraining.

Phase II: Initial Quality Training (IQ) – introduce quality work

• Phase II adds quality (Q) sessions while maintaining a base endurance component.

• Typical weekly pattern: one long easy run (L) per week plus two quality (Q) sessions and regular easy runs.

• Pace structure for paces (VDOT-driven):

  • R pace (speed endurance) is introduced; do not exceed 5% of weekly mileage in any R-pace workout per week.

  • I pace (intervals) is introduced after R; I pace is faster than R and is 8 seconds per 400 slower than R pace? (note: see details below for exact wording in different passages).

• Important rule: use a recent race time (or best estimate) to identify proper R training paces. Do not use last season bests.

• Keep a weekly rhythm: one weekly L run, two R sessions, two easy days between the R sessions, and one additional easy day for recovery.

• Do not overdo quality: gradually add stress by only one new stress as you move from Phase I to Phase II.

Phase III: Transition Quality Training (TQ) – peak preparation begins

• Phase III adds more demanding aerobic stress with higher-quality training and/or faster intervals (I) while preserving some R work.

• The emphasis shifts toward more I work, especially for mid-distance events, with event-specific adjustments.

• For shorter-distance specialists (e.g., 800m), there may be one good I session per week plus continued R sessions; for longer-distance athletes, two I sessions per week can be appropriate, but one such session may suffice if a longer race (3,000m or longer) is planned in a given phase.

• Long runs continue on weekends during Phase III as a form of easy aerobic work and to supply a strong endurance base.

• The inclusion of T (tempo) workouts increases in Phase III as preparation for peak performance in Phase IV.

• Pace planning uses VDOT values to identify proper training paces; do not increase speed more often than every 3–4 weeks to ensure adaptation and avoid injury.

Phase IV: Final Quality (FQ) – peak performance and races

• Phase IV emphasizes peak performance with a focus on T (tempo) training and reduced I (hard) sessions; racing becomes a central component.

• Races are integrated; for longer-distance specialists, emphasis remains on T workouts with occasional R work and some brief I work.

• If a race is very important, reduce or skip Q days to ensure full recovery going into that race.

• Weekly structure typically includes: three quality days (Q1, Q2, Q3) and easy days (E); long runs (L) may be maintained depending on the athlete and phase.

• When a major race is upcoming (e.g., championships), adjust Q scheduling to ensure optimal readiness: for example, just one Q session four days before a big race, with a race replacing Q2 or Q3 as needed.

• Races lasting about 5–20 minutes stress the aerobic system the most; training should adjust (back off I) when regular medium-distance racing occurs.

Adapt phase lengths as necessary

• Typical plan: four 6-week phases = 24 weeks total.

• Real-world adjustments: seasons often shorter; you can either complete Phase I and II during the summer and move into Phase III in fall, or shorten phases (e.g., 3 weeks per phase).

• Figure 10.1 (Dividing the season into four progressive phases) shows the logical sequencing of four phases; the bottom of each phase carries a number (1, 2, 3, 4) indicating the order of training focus.

• Figure 10.2 (Numbering system) shows how to allocate weeks when the season length is limited; for example, with only 3 weeks available, all weeks are Phase I–type training; with 6 weeks, allocate Weeks 1–3 to Phase I and Weeks 4–6 to Phase IV; with 9 weeks, Phase II is skipped.

• The goal is to maximize adaptation given time constraints while still delivering quality training.

Sample weekly plan (Figure 10.3)

• Sundays commonly designated as L (long) runs; other days include Q sessions, R sessions, E runs, and occasional T sessions depending on phase.

• Q1, Q2, Q3 denote quality days; one may be R (repetition) or I (interval) or T (tempo), depending on phase and event goals.

• If a week has local races, a Q session may be replaced by a race; the overall weekly quality load should remain balanced.

• Some alternative weekly configurations are described for different weekly race schedules and for runners with fewer than 4 weeks in Phase I.

• General guideline: Q1 should be the most important workout of the week; weather or other constraints should not prevent completing the main quality workout for that phase.

Speed versus Endurance: Table 10.1 (Speed vs Endurance Finder)

• A simple diagnostic to tailor training focus toward speed or endurance across events.

• Data format lists three columns: 400 m time, 800 m time, and 1,500 m time / mile time.

• An ideal line slopes down to the right when speed dominates, slopes up to the right when endurance dominates, and a straight horizontal line indicates similar speed and endurance.

• If the line slopes down from 400 to 800 and back up to 1,500/mile, it indicates a combination of speed and endurance beyond what the 800 suggests, implying a training emphasis on both.

• Practical use: choose season targeting based on the slope of your line; start by addressing the biggest weakness, then reassess to see if improvements in one dimension help the other.

• Table 10.1 example values (selected rows):

  • 400 m: 60.0 s; 800 m: 2:12.0; 1,500 m / mile: 4:30.5 / 4:52.2, etc. (full table listed in transcript)

• Use this table to guide seasonal emphasis (speed vs endurance) and to track progress across seasons.

Chapter 11: The 800 Meters

• The 800 m is a unique event that blends speed and endurance; athletes may emphasize one or the other depending on their strengths.

• Training programs are designed to be flexible to cater to all 800 m specialists, including circuit/weight training, resistance training, and endurance work.

• Historical examples: Peter Snell, Alberto Juantorena, Joaquim Cruz, Jim Ryun; Cruz combined speed and endurance with circuit training and weight training.

• Resistance training is a common feature among elite 800 m athletes; a combination of free weights, circuit training, and body-weight exercises supports performance.

Phase I (800 m): Base and injury resistance

• Phase I emphasizes building a base and resistance to injury; resistance training is done about three times per week.

• Technique-first approach: learn technique with minimal resistance; avoid heavy loads until technique is solid.

• Phase I duration may vary (a few weeks to several weeks) depending on available time; some athletes may skip Phase I if previously well-conditioned.

• Training focus: e.g., early emphasis on E-running with light resistance; strides can be included; R, I and T paces are introduced progressively later in the season.

Phase II (800 m): Three Q sessions per week; long-run emphasis

• Phase II includes three Q sessions weekly, plus at least an L long run on weekends.

• Pacing: R pace should be based on a current race performance and its associated VDOT value; R pace should be used sparingly (about 5% of weekly mileage or up to 5 miles if weekly miles exceed 100).

• Phase II aims to make the runner faster while limiting endurance improvements to support the 800 m performance.

Phase III (800 m): The hardest phase – more I work

• Phase III introduces the hardest training; weekly I sessions become a key component.

• For shorter 800 m specialists, one I session per week plus R sessions; for longer 800 m specialists (800–1500), two I sessions per week may be appropriate if races in the phase are compatible.

• Long runs are incorporated as a weekly L on weekends when possible; T sessions are added to improve endurance and pace control.

• Pace progression: R pace is increased by approximately 1 s per 200, 2 s per 400, and 3 s per 600 faster than Phase II; I pace is set relative to the current R pace; T pace is 8 s per 400 slower than I pace; and FR (fast repetitions) are faster than R pace by 3 s per 200, 6 s per 400, and 12 s per 600.

• Phase III may include occasional races, which can replace Q sessions for that week.

Phase IV (800 m): Final tuning and competition

• Phase IV continues with the Phase III principles but tailors pace changes to the final weeks of the season.

• Phase IV emphasizes maintaining T workouts while occasionally adding R work to stay sharp.

• Table 11.1, 11.2, 11.3 provide 24-week 800 m plans for different weekly mileages (20–30 miles, 40 miles, 50–60 miles).

• Example weekly patterns (per table formats): include a mix of L runs, E runs, R sets, I sets, and T sets; Q days are scheduled to maximize freshness for important races.

• Races that occur in Phase III or IV may replace scheduled Q sessions; the plan accommodates race days and built-in rest.

Phase I–IV: 24-week structure and pacing details

• The 24-week plan is commonly structured as four 6-week phases (Phase I–IV).

• If time is limited, the plan provides a fashion for compressing weeks (e.g., Phase I+II in summer, Phase III in fall, etc.).

• Tables 11.1–11.3 give concrete weekly structures across different weekly mileage levels (20–30, 40, 50–60 miles).

• Pace definitions rely on VDOT values; the Jack Daniels calculator is used to convert training paces from VDOT predictions.

Chapter 12: 1,500 Meters to 2 Miles

• Mid-distance range requires a balance of aerobic power, speed, and lactate threshold; the 1,500 and mile races demand 10–12% above vo2 max intensity for an optimal race effort.

• The 3,000 m and 2-mile distances sit around vVO2max intensity and often align with I-pace work or higher-end threshold work.

• Phase I: similar setup to 800 m Phase I, focusing on easy mileage, strides, and supplemental work; many runners begin with a base of easy runs and strides.

• Phase II: introduces Q sessions and a more balanced approach to R work; weekly L runs are included and R sessions begin to accumulate.

• Phase III: phases move toward higher I pace and increased volume of I and FR (fast repetitions) work; long runs and weekly Q sessions occur; R pace increments are tracked using the VDOT framework.

• Phase IV: final tuning; paces adjust to recent race-predicted VDOT values; weekly schedule features Q sessions around races; long runs and occasional I work included depending on the week.

• Tables 12.1–12.3 summarize 24-week plans for 30 miles/week, 45 miles/week, and 60 miles/week programs with Phase I–IV guidance and exact Q1/Q2/Q3 workouts.

• Notable examples in this chapter: emphasis on varying weekly distributions of L runs, E runs, ST (strides), and H/I workouts; use of uphill work to improve speed and economy; emphasis on maintaining injuries prevention and technique.

Chapter 13: 5K and 10K

• These events are primarily aerobic but benefit from a mix of R (aerobic), I (interval), and T (tempo) training with occasional I-pace bursts.

• Phase I: conversation pace base-building with allowances for gradual mileage increases; emphasize technique and endurance to support longer track work.

• Phase II: introduces Q sessions; weekly long run (L) plus two Q workouts; R training is present but controlled to avoid over-stressing the system.

• Phase III: the hardest phase with more I work; adjust paces using VDOT; Q sessions may be moved around to accommodate races; plan for race times and pacing strategies.

• Phase IV: final tuning; pace adjustments using race-predicted VDOT; plan around weekend races and potential midweek Q sessions adjusted for races.

• Tables 13.1 and 13.2 provide four-phase 24-week training plans for 40–50 miles/week and 60–70 miles/week, respectively, detailing weekly breakdowns of L, E, Q, R, and T workouts.

• Practical notes: the chapter highlights the importance of warm-ups tailored to the athlete, the need to adjust around weather, and the value of varying race distances to train the anaerobic and speed systems alongside aerobic and lactate-threshold systems.

Chapter 14: Cross Country

• Cross country demands conservative starts; large fields, varied footing, hills, and course-specific obstacles necessitate race-day strategy planning.

• Pack running can help beginners stay with the group, but more experienced runners may break away later. Conservative starts help avoid going out too fast and burning energy too early.

• It’s useful to go over the course on race day to anticipate difficult segments, hills, and technical sections.

• Training should be conducted on terrain similar to race conditions (grass, dirt trails, trails with varied footing) to prepare for the course’s realities.

• I training (time-based) can be more effective than distance-based in hilly or variable terrain, focusing on time rather than fixed distances to ensure training adequacy despite terrain difficulty.

• Anecdotes: Lynn Jennings, Seb Coe; emphasize systematic, progressive, and hard training; a focus on course-specific preparation, altitude/terrain considerations, and consistent planning.

• Course strategy and warm-ups:

  • Warm-ups should be individualized; avoid a one-size-fits-all approach; consider the distance and weather; some runners prefer solitary prep, others prefer a group warm-up.

  • Psychological preparation involves focusing on positive race experiences or visualizing successful performances.

  • Physiology of warming up: 10 minutes to elevate muscle temperature; excessive temperature rise can hinder performance; hydration and weather considerations influence warm-up duration and intensity.

• Race-day planning and pacing:

  • Use a conservative start to avoid getting boxed in and losing energy early; middle mile strategy may involve moving past many runners to gain position and energy for the final stretch.

  • Emphasize pacing strategies that avoid early surges; focus on maintaining a steady effort rather than chasing time targets early.

• Training on cross country surfaces:

  • Include uphill intervals and gentle bounding on hills; downhill running should be approached with caution to avoid impact injuries.

  • In the final weeks before significant races, reduce hill work to improve recovery.

• Team strategy and warm-ups:

  • Teams should tailor warm-ups to individual runners’ needs; not all runners respond the same to a group warm-up; mental preparation should be personalized.

• Additional notes on race-day tactics and race-day management:

  • Encourage conservative starts, pack dynamics, self-pacing, and situational awareness about course conditions and competition.

Formulas and pacing references throughout the notes

• R pace and I pace relationships (as described in Phase I–IV across chapters):

  • I pace is 8 seconds per 400 slower than R pace: I ext{ pace} = R ext{ pace} + 8 ext{ s per 400m}

  • T pace is 8 seconds per 400 slower than I pace: T ext{ pace} = I ext{ pace} + 8 ext{ s per 400m}

• Phase-based pace progression for 800 m with Phase II–III adjustments (example rule-set):

  • R pace in Phase III is 1 second per 200 faster than Phase II: R{ ext{new}} = R{ ext{Phase II}} - 1 ext{ s per 200m}

  • I pace is set relative to R pace: I pace is typically 1–2 seconds per 200 faster than R pace depending on plan; use recent race results for calibration.

  • FR (fast repetitions) are faster than R pace by: ext{FR pace per 200} = R_{ ext{pace}} - 3 ext{ s}, ext{ per 400} R pace - 6 ext{ s}, ext{ per 600} R pace - 12 ext{ s}

• Weekly stress guidelines (phase-dependent):

  • Resistance training in Phase I should be technique-focused with light loads; heavier loads only after technique is solid.

  • Phase II R pace should be limited to at most 0.05 imes ext{weekly mileage} per week; for weekly miles > 100, cap at 5 miles.

  • Phase IV adjustments should use recent race-predicted VDOT values; if no races exist, increase all training paces by a conservative amount (e.g., 1 s per 400).

• For cross country planning, Phase I L runs are limited to the lesser of 30% of weekly mileage or 60 minutes.

Practical takeaways for exam prep

• The four-phase model (Phase I–IV) is the backbone of season-long planning; know what each phase emphasizes and how the emphasis shifts toward quality, distance, and peak performance as the season progresses.

• Understand how to adapt phase lengths for shorter seasons (e.g., 3 weeks per phase) and how to reorganize the weekly schedule around races and weather.

• Be able to explain the rationale behind conservative starts in cross country and the tactical advantages of pacing, position, and course familiarity.

• Know how to implement pace guidelines using the VDOT framework and how to interpret the Speed vs Endurance Finder table to decide which physiological system to target for a given athlete.

• For 800 m, 1,500 m, and other middle-distance events, memorize the logic of how to scale R, I, and T paces across phases and how races replace quality sessions within a week.

• Recognize the value of tailoring warm-ups to individual needs and the importance of mental preparation and course reconnaissance before big races.

• Use tables (11.x, 12.x, 13.x, 14.x) as references for concrete weekly plans, but be able to summarize the overall approach without reproducing every line item.