Daniels' running formula
Get in the best shape of your running career with the scientifically based training in Daniels' Running Formula. In the book that Runner's Worldmagazine called "the best training book,"premier running coach Jack Daniels provides you with his proven VDOT formula to guide you through training at exactly the right intensity to become a faster, stronger runner. Choose from the red, white, blue, and gold programs to get into shape, target a race program, or regain conditioning after a layoff or injury. 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. Each program incorporates the right mix of the five training intensities to help you build endurance, strength, and speed, and Daniels' intensity point system makes it easy to track the time you spend at each level. The formula can be customized to your current fitness level and the number of weeks you have available for training, and it provides the perfect solution for short training seasons. 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.
Stats for nerds
2recommend
3mentions
3people
2021–2023years
67% recommend33% neutral
Mentions per year
What Hacker News says
- I appreciate this comment. I'm 36 and started running at 16, mostly to prepare for the Army's physical fitness test which includes a two-mile run. I'm still going.
Point 0 is one that I've had to learn and re-learn several times, because it's a hard pill to swallow. When you don't have much time to train (and I've never felt like I had time for more than 20 miles per week as an adult), it's tempting to feel like you can make up for it by training harder. Oddly, the Army actually teaches that we should run no more than three times per week, and no more than a few miles, but to make those runs faster, to reduce injuries. I don't know why. Whenever I've gotten hurt, it was due to trying to run faster than I was ready for.
Point 1 reminds me of my favorite passage in Daniels' Running Formula: "If a group of beginners were required to start running 100 miles a week, two things would probably occur: Many runners would hurt themselves, and many who didn't get hurt would adjust to taking quicker, lighter steps." I read that book after my first ten years of running and made a radical change to a forefoot strike with something closer to his recommended 180 steps per minute.
- There’s plenty of weight training resources already available so I’ll add a cardio resource: Daniels Running Formula.
Also, don’t forget flexibility/mobility work in addition to strength and cardio. Starretts Supple Leopard book is a good resource, as is general yoga classes.
- Thank you for the encouragement! Did you find any areas to improve?
The seed standards reference data is mainly from publicly available race data in CSV form and common running formulas used in the industry (e.g. Effective VO2 Max / VDOT). There are plenty of online calculators and literature (mostly based on Jack Daniels' Formula). However this is just a baseline and it'll be based on its own data set in the future (e.g. survey input).
Some links: Brian Mac - https://www.brianmac.co.uk/vo2max.htm Age grade tables - https://github.com/AlanLyttonJones/Age-Grade-Tables Jack Daniels' Running Formula - https://runsmartproject.com/calculator/ (and related book)
