Daniels' Running Formula

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This plan differs a little bit from the traditional marathon training plan by including speed work in the Long Run. Evaluate your level of fitness and commitment carefully, and compare this plan with Plan A/2Q/4W and FIRST.

The “Rate of achievement” principle is fairly straight forward and says that, in regards to time, for a specific new stress, the body will reach the new fitness level at a slowing rate. Since 1997 Daniels has been the national running coach advisor for the Leukemia/Lymphoma Society's Team in Training program, which involves coaching thousands of marathon runners each year. An interval workout, such as 3 miles E, 3x (3 miles T + 3 min rest), 2x (2 miles T + 2 min rest), 2 miles easy for a total of 18 miles, 13 at tempo pace.Within the 4Week plan there are seven sub-plans for different weekly mileage, and the details of each sub-plan vary with fitness levels, creating a bewildering array of options. That consistency comes from concentrating on the task at hand—neither dwelling on the past nor looking too far forward. By reducing your running to three days per week and including a week without quality training, the added rest should be good at preventing Overtraining while leveraging your prior fitness.

Only when a firm grasp of these concepts is achieved can the runner get the most out of their training. Race competitively with programs for 800 meters, 1500 meters to 3000 meters, cross country races, 5K to 15K, and half-marathon up to the marathon. The five weeks plan gives five weeks that can be repeated and there are three 18 week programs; two by distance and one by time.The plans are also structured so that you can progress through white-red-blue-gold, building your fitness as you go.

I think if your serious about getting good, or getting even better at running, then you need to get this book. Systems one and two are the only real systems in the normal sense of the word, but for Daniels’ purpose, each of these are systems. Once you get into this book it's a mine of information and training advice, but my problem was getting into it in the first place. The cross country training is more what I would consider a set of building blocks and ideas that you can turn into a specific plan rather than a concrete set of workouts.Get the results you're seeking every time you lace up your shoes for a training run or race with the workouts and programs detailed in Daniels' Running Formula . The remaining chapters in part one deal with altitude training, treadmill running, fitness training and other types of training and taking a break from training. Another way of evaluating a training plan is to look at the number of miles run in excess of 16 miles. This covers VDOT values of 20 to 30, mile race times of 9:10 to 12:55 and marathon times of 4:57 to 6:44.