If this is done, the runner will be able to run at a greater intensity without blood lactate accumulating in the body. The transition quality phase is the most stressful and is designed to optimize the components specific to the event being trained for, in this case the marathon. Runners typically aim for at least one threshold run a week. Of course, more experienced individuals can add intervals or tempo runs to their weekly workout. These all provide invaluable opportunities to increase lactate threshold and VO2 max. Intervals (I) are even more intense. These runs should be around the velocity you can run at VO2 max, or the pace that you could maintain for 10 to 15 minutes. Think about something a little faster than your 5k time. The goal is to bring your body to a state of VO2 max and keep it there. The intervals are of a medium duration (3-5 minutes) with a short recovery period (2-3 minutes).

Jack Daniels’ Marathon Training Plans | by Mike - Medium Jack Daniels’ Marathon Training Plans | by Mike - Medium

Once the current VDOT has been determined for a runner, the next step is to determine the exercise intensities for the five training zones.

The final training zone presented in the Formula is repetition training (R). Very similar to interval training, repetition training is generally faster and shorter in duration. Everything that follows is either based on or directly follows these principles. Sometimes there is a balance game that must be played between conflicting principles. Daniels’ 18-week training program is called the 2Q Program. This means that there are going to be 2 quality workouts per week, with the rest of the days being easy running days that are meant to fill out your weekly mileage. As with all base building, you should be increasing your weekly mileage conservatively, increasing by about 10% per week, unless you are an experienced runner. Then you can increase the mileage at a faster rate, just be sure to pay attention to how your legs and body feel. The cardiovascular system is broken into 21 the following areas: cardiac output (flow rate), oxygen-carrying capacity of the blood and hemodynamics.

Daniels Running Formula Training Explained: Jack Daniels Running Formula

These paces give the ideal exercise intensities for the runner. At this point, the exercises, their respective intensities, and how to measure them has been shown. The types of workout for these two to three days of emphasis can vary week to week and phase to phase. A table of recommended workouts for marathon runners is shown in the table below.

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The third step in the season plan is to determine how much quality training will be done each week. Each training pace is designed to help you improve your fitness. Learn more about the purpose and how to train at each pace. You can also learn the Equivalent Race Performances of the entered race result to help set goals or compare the scores of results at different distances.