Daniels' Running Formula, 3rd Edition.pdf

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Daniels’
Running Formula
Third Edition
Jack Daniels, PhD
A. T. Still University in Mesa, Arizona
Human Kinetics
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Library of Congress Cataloging-in-Publication Data
Daniels, Jack, 1933-
Daniels' running formula / Jack Daniels, PhD. -- Third edition.
pages cm
Includes index.
1. Running. 2. Running--Training. I. Title.
GV1062.D36 2013
796.42--dc23
2013027143
ISBN-10: 1-4504-3183-6 (print)
ISBN-13: 978-1-4504-3183-5 (print)
Copyright © 2014, 2005, 1998 by Jack Tupper Daniels
All rights reserved. Except for use in a review, the reproduction or utilization of this work in any form or
by any electronic, mechanical, or other means, now known or hereafter invented, including xerography,
photocopying, and recording, and in any information storage and retrieval system, is forbidden without
the written permission of the publisher.
Notice: Permission to reproduce the following material is granted to instructors and agencies who have
purchased Daniels’ Running Formula, Third Edition: pp. 21, 45, and 268. The reproduction of other
parts of this book is expressly forbidden by the above copyright notice. Persons or agencies who have
not purchased Daniels’ Running Formula, Third Edition may not reproduce any material.
The web addresses cited in this text were current as of September 2013, unless otherwise noted.
Developmental Editors: Tom Hanlon and Claire Marty; Assistant Editor: Tyler Wolpert; Copyeditor:
Patricia MacDonald; Indexer: Laurel Plotzke; Permissions Manager: Martha Gullo; Graphic Designer:
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Jason Allen; Art Manager: Kelly Hendren; Associate Art Manager: Alan L. Wilborn; Illustrations:
© Human Kinetics, unless otherwise noted; Printer: Sheridan Books
On the cover: Janet Cherobon-Bawcom finishes first in the River Bank Run 25K on May 12, 2012, in
Grand Rapids, Michigan. Although this was her first competitive 25K, she broke the American record
set by Joan Benoit Samuelson in 1986 by running 1:24:34. Jack Daniels began coaching Janet in 2011.
Human Kinetics books are available at special discounts for bulk purchase. Special editions or book
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Printed in the United States of America 10 9 8 7 6 5 4 3 2 1
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E5733
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To my understanding and loving wife, Nancy Jo, and our daughters,
Audra Marie and Sarah Tupper, who make my life better
and more enjoyable every year.
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Contents
Foreword
vii
Preface
ix
Acknowledgments
xiii
1
The Ingredients of Success 1
2
Training Principles
and Running Technique 13
3
Aerobic and Training Profiles 33
4
Training Runs and Intensities 47
5
VDOT Values 77
6
Season Training 105
7
Fitness Training 117
8
Altitude Training 129
9
800 Meter Training 145
iv
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10
1,500 to 2 Mile Training 161
11
5K to 10K Training 175
12
Cross Country Training 191
13
Half Marathon Training 203
14
Marathon Training 213
15
Training Breaks
and Supplemental Training 263
Appendix A: Aerobic Proile Test Protocol
275
Appendix B: Times for Varying Distances at the Same Pace
279
Appendix C: Time and Pace Conversions
283
Appendix D: High-Stress Workouts
287
Index
291
About the Author
305
v
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