Daniels' Running Formula - 2nd Edition [Paperback]

Jack Daniels (Author)

Book Description

Publication Date: October 1, 2005

Get in the best shape of your running career with the scientifically based training in Daniels' Running Formula. In the book that Runner's World magazine 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.

Editorial Reviews

Review

""This book is a fine example of the perfection that the running world has come to expect from Jack Daniels. Well thought out, concise, and purposeful, it embodies the training programs of time-proven principles that enhanced my own running performances. Simply put, Daniels' formula works. This book is a must read for every runner and coach interested in achieving peak performance."

About the Author

Jack Daniels became the head track and cross country coach for both men and women at the State University of New York at Cortland in 1986. Under his guidance, Cortland runners have won eight NCAA Division III national championships, 30 individual national titles, and more than 130 All-America awards. Called the World's Best Coach by Runner's World magazine and designated Master Coach by USA Track & Field, Daniels has advised some of America's finest runners, including Jim Ryun, Alberto Salazar, Joan Benoit Samuelson, Ken Martin, Jerry Lawson, and Olympians Lisa Martin of Australia and Penny Werthner of Canada.

Daniels' first sport of interest was swimming, in which he competed at the University of Montana. He got involved in running while serving in the army in South Korea in 1956, when he began participating in triathlons involving swimming, pistol shooting, and running. His success in these events led him to compete in the modern pentathlon in the 1956 Melbourne Olympics, where he won a silver medal, and the 1960 Rome Olympics, where he won a bronze in team competition.

In the years between Olympics, Daniels studied exercise science at the Royal Gymnastics Central Institute in Stockholm, Sweden, under Per-Olof Åstrand, one of the world's best sport scientists. Daniels went on to earn a doctoral degree in exercise physiology at the University of Wisconsin.

In addition to serving as a consultant to the U.S. Olympic track team and Sports Canada, Daniels was named NCAA Division III Women's Cross Country Coach of the (20th) Century and three-time Coach of the Year. Daniels lives in Cortland, New York.

Product Details

• Paperback: 304 pages
• Publisher: Human Kinetics; 2 edition (October 1, 2005)
• Language: English
• ISBN-10: 0736054928
• ISBN-13: 978-0736054928
• Product Dimensions: 7 x 0.8 x 10 inches
• Shipping Weight: 1.4 pounds (View shipping rates and policies)
• Average Customer Review: 4.7 out of 5 stars  See all reviews (94 customer reviews)
• Amazon Best Sellers Rank: #4,605 in Books (See Top 100 in Books)
  • #4 in Books > Sports & Outdoors > Other Team Sports > Track & Field
  • #18 in Books > Health, Fitness & Dieting > Exercise & Fitness > Running & Jogging
  • #38 in Books > Sports & Outdoors > Individual Sports

More About the Author

Jack Daniels became the head track and cross country coach for both men and women at the State University of New York at Cortland in 1986. Under his guidance, Cortland runners have won eight NCAA Division III national championships, 30 individual national titles, and more than 130 All-America awards. Called the World's Best Coach by Runner's World magazine and designated Master Coach by USA Track & Field, Daniels has advised some of America's finest runners, including Jim Ryun, Alberto Salazar, Joan Benoit Samuelson, Ken Martin, Jerry Lawson, Janet Cherobon-Bawcom, and Olympians Lisa Martin of Australia and Penny Werthner of Canada.

Daniels' first sport of interest was swimming, in which he competed at the University of Montana. He got involved in running while serving in the army in South Korea in 1956, when he began participating in triathlons involving swimming, pistol shooting, and running. His success in these events led him to compete in the modern pentathlon in the 1956 Melbourne Olympics, where he won a silver medal, and the 1960 Rome Olympics, where he won a bronze in team competition.

In the years between Olympics, Daniels studied exercise science at the Royal Gymnastics Central Institute in Stockholm, Sweden, under Per-Olof Åstrand, one of the world's best sport scientists. Daniels went on to earn a doctoral degree in exercise physiology at the University of Wisconsin.

In addition to serving as a consultant to the U.S. Olympic track team and Sports Canada, Daniels was named NCAA Division III Women's Cross Country Coach of the (20th) Century and three-time Coach of the Year. Daniels lives in Cortland, New York.

Most Helpful Customer Reviews

25 of 25 people found the following review helpful

5.0 out of 5 stars Works for this beginner* June 24, 2009

By M. Blauvelt

Format:Paperback

I was a mediocre high school cross-country runner who hadn't run consistently in over 12 years. I got tired of saying "I used to be a runner" and got back out there four months ago. Spent two months moving between various plans and then, after a disappointing 30+ 5k, decided to try this book. 10 weeks, 154 miles later, and a 57-minute 10k personal best in the books, it's time to write the review.

If you've started running solely to complete a marathon in 20 weeks, this isn't the book for you. But anyone looking to make running a long-term habit, even those of us who aren't competitive yet, should find this book a very good step towards a successful career (however we define it.)

For a beginner, this isn't a cover-to-cover read. But his training plans (White, Red, Blue, and Gold) are great places to start. And as I go through the plans, I find myself turning back through the rest of the book to find out (a) why I'm doing the particular workout I'm doing and (b) why my body is responding the way it is.

And once you've gone through White & Red, you'll be ready to understand and tackle the race-specific training plans. I've found, even 10 weeks in, that the rest of the book is starting to make much more sense to me now than it originally did.

Ultimately, Daniels' book will most benefit people who want more of an explanation for long runs than "they increase your endurance." People who want to know how they work and why you can/should run them so slowly will appreciate Daniels. If nothing could interest you less than that, this probably isn't the best book for you.

15 of 15 people found the following review helpful

5.0 out of 5 stars Great training advice November 10, 2005

By Al

Format:Paperback|Amazon Verified Purchase

This is a great book for runners who are serious about their training. Daniels' training principles are based on solid research, and his presentation of them makes them easy to apply for runners of practically any level and ability. He answers one of the most common questions about training, namely "how fast should I run for this session?" Based on your own race performances, you can use the VDOT tables to find the proper pace for intervals, treshold/tempo runs, long runs etc. Training at the proper intensity is important to get maximum benefits from your efforts. For instance, running intervals too hard (as some runners tend to do) is detrimental to recovery and heightens the risk of injuries.

No running book is perfect, but Daniels' Running Formula is the best in this genre that I've read so far.

12 of 12 people found the following review helpful

5.0 out of 5 stars Long distance training, scientifically. June 12, 2005

By Scelesti

Format:Paperback

To start off with, I would like to say that I have had a lot of experience with this training system. My high school distance coach based the workouts for the distance team on Daniel's training method. I am very impressed with how the system works, when used correctly. It is important to know what physiological level you are at, then to train appropriately. Daniels uses a system of tables so that the athlete can determine his/her fitness level based on race performances, and then train at appropriate times for the given distance. While our distance team used this program for track & field, it also could be adapted to a cross country program.

This book is probably most valuable for someone who has a decent background with distance/middle distance running already, although I have found that the system is flexible enough so that the workouts can be incorporated into an individual's own training regimine. My track coach used an adapted version of Daniel's training plan, and it was very sucessful overall. During my senior year of high school I was able to take about 20 seconds off my 1600m time during the course of the season, and my teammates had similar results.

Why is Daniels so effective? Because he bases his method off of principals of exercise physiology. When the body undergoes stress, it will react accordingly, and adapt over time. This system make it possible to train intelligently and effectively without stressing the body excessively, thus causing injury or negative results. Daniels focuses on both aerobic and anaerobic training, as well as running economy, so that all the systems of the body will be prepared for peak race performance.

I recommend this book to anyone who desire to improve his/her race times while maximizing the effectiveness of their training sessions.