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Jack Daniels

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{{DISPLAYTITLE:Jack Daniels' Running Formula}}[[File:JackDaniels3rdEdition.JPG|right|thumb|500px|[http://www.amazon.com/Daniels-Running-Formula-3rd-Edition-Jack/dp/1450431836 Jack Daniel's Running Formula3^rd Edition]|link=http://www.amazon.com/Daniels-Running-Formula-3rd-Edition-Jack/dp/1450431836]]I have [[A Comparison of Marathon Training Plans| compared many Jack Daniels introduced his training plans]] in 1998, and he has been called "the world's greatest coach" by runner's world. Jack Daniels is one introduced the concept of top picksspecifying training paces based on fitness, and measuring fitness based on race performance, something other plans, including [[FIRST]] have built on. Jack Daniels The book provides a series of plans for various distances, various abilities and ways of calculating the correct pace for each workout. The book is well written, and Jack Daniels is one of the most respected coaches; Runner's World famously called him "The world's best running coach". However, the plans require some hard work to interpret and analyze, as they can involve multiple segments at different paces. This article should be read in conjunction with my [[A Comparison of Marathon Training Plans| Comparison of Marathon Training Plans]]. {{BuyAmazonSpecificProduct|AZID=1450431836|AZN=Jack Daniels' Running Formula}}

=VDOT and the Formula =

The 'formula' in the title of the book refers to the calculation of the various training paces that he used. The book includes tables to calculate "[[VDOT]]", which is a measure of fitness and running ability. The term comes from [[VO2max|V̇O₂max]] which is a measure of aerobic capacity, and if you look closely you'll notice that the 'V̇' actually has a small dot above it, hence 'V dot' or 'VDOT'. Typically the value for VDOT is a looked up from a race performance, and the resulting value is usually fairly close to the runners actual [[VO2max|V̇O₂max]].

* '''E'''asy. The E pace is for easy running. It is typically used for recovery between intervals, the bulk of many long runs, and "non-quality workouts". In the third edition, this is a range of paces rather than a single specific pace.

* '''M'''arathon. This is a runners predicted or actual marathon pace, and is used as a component of a number of marathon training runs.

* '''T'''hreshold. Sometimes referred to as [[Tempo paceRuns]], this is intended to be around the lactate threshold[[Lactate Threshold]]. In the second edition, there is a table (7.1) that provides modifications to the T pace for longer tempo runs, but this has been dropped in the 3^rd edition.(Science indicates [[Tempo Runs]] should be avoided in favor of other training paces.)

* '''H'''ard. The third edition introduced the idea of hard running that is based on subjective effort rather than a specified pace.

* Interval'''I'''nterval. This is the primary pace used for intervals, and is intended to maximize [[VO2max|V̇O₂max]] by running at the pace that corresponds with [[VO2max|V̇O₂max]]. (This is known as 'velocity at [[VO2max|V̇O₂max]]', or simply '[[vVO2max|vV̇O₂max]]'.) You can read more about this at [[Aerobic Interval Training 101]].

* '''R'''epetition. This pace is a higher intensity than the I pace and is anaerobic, but is generally longer and slower than true [[High Intensity Interval Training]].

You can calculate your paces using the [[VDOT Calculator]].=The plansDownsides of Jack Daniels=While I'm a fan of Jack Daniels has a wide variety of plans. There there are plans for [[Starting some caveats to run]]his approach.* The book requires some effort on the part of the runner. You need to look up your VDOT, for those wanting to train for general fitnesslook up your training paces, and race distance specific plans for then work out the 800 metersspecifics of the sometimes complex training runs. For instance, 1500 metersa workout such as "2E + 3T + 40 min E + 2T + 1E" requires you to work out how far you'd run at your Easy pace in 40 minutes, 5K-15K, half marathon and marathonadd that to the 3 easy miles and 5 tempo miles.==Marathon Training Plans==The 3^rd edition contains 6 * For many of the plans; novice, 2Qthe book does not give a simple, 4 weekfixed weekly plan, 5 weekbut instead specifies the quality workouts you should do, 18 week and 12 weekyou decide what days you run them on. The novice, 2Q, 4 week and 12 week plans are fully specified while * You need to have run a race so that you can use the 5 week and 18 week plans are loose templates on which a plan can be builtresult to determine your training paces. * The novice plan Jack Daniels does have other approaches, but this is intended for beginners, and uses a run/walk approach for the first half of the planmost reliable. The plan I believe this is 18 weeks long and specifies 2 to 5 workouts per weekbetter than programs that give no guidance on training pace, or use the target pace for training paces, but it is a limitation. * The first 9 weeks have 5 workouts with 2 of them optionaltraining paces that Jack Daniels provides assumes you are training on reasonably level ground. The next 8 weeks have two quality workouts specifiedIf you are training in a very hilly environment, with the recommendation Jack Daniel's approach is harder to run 5 days/weekimplement. You can use a [[Heart Rate Monitor]], and the last week but that is a tricky as you need to have tested your [[Practical Tapering| taperMaximum Heart Rate]]. The plan specifies time rather than distance* There is no half marathon training program, so with the intention to use the length of 10K or the run will depend marathon programs depending on your speedpace. The longest run is 2:30* For many programs, plus two 2:15 and a 2:00 long run. There are a few interval workouts at Tempo pace. * The 2Q plan is so called because it specifies two quality workouts per weekonly the quality days are provided for most of the training programs, with all other (easy) running is left the intention that the runner works out how to make up to the individualrest of the mileage. The long runs mostly involve variable pace rather than steady easy I like this as it allows for running. For instancefewer days per week, week 9 with more recovery. * I do not believe that [[Tempo Runs]] are the most effective use of training time, and prefer interval training. I would prefer a training plan that avoids tempo runs, and the 41-55 miles/week plan has a 15 mile long run as 2 Easy + 6 science backs this up.=Marathon + 1 Easy + 4 Training Plans=''Main article: [[A Comparison of Marathon + 1 Tempo + 1 EasyTraining Plans]]'' Most of the training books here include more than plan, and but they are normally variations on a single underlying plan. However, the second 14 mile run edition of 5 Easy + 3x Jack Daniels' book includes three plans (2 Tempo + 2 min rest"Plan A", "Elite", and "To Finish Plan") + 1 Tempo + 2 Easythat are so different I have considered them separately. * The 4-third edition contains 6 plans; novice, 2Q, 4 week cycle is a 26 , 5 week plan with two quality workouts per , 18 week for three weeks, but only easy running on the fourth and 12 week. It is similar to the 2Q plan in terms of workout structure. * The The novice, 2Q , 4 week and 4-12 week cycle plans have separate workout tables for different weekly mileage. The are fully specified while the 5 week and 18 week plans are for up to 40 miles/64 Kmloose templates on which a plan can be built. (Note that the first edition of Jack Daniels book had three marathon training plans, simply called A, B, 41-55 miles/66-89 Kmand C which were quite similar.)* '''2Q'''. The 2Q plan is so called because it specifies two quality workouts per week, 56-70 with all other (easy) running is left up to the individual. The long runs mostly involve variable pace rather than steady easy running. For instance, week 9 of the 41-55 miles/90-113 Kmweek plan has a 15 mile long run as 2 Easy + 6 Marathon + 1 Easy + 4 Marathon + 1 Tempo + 1 Easy, 71-85 miles/114-137 Kmand a second 14 mile run of 5 Easy + 3x (2 Tempo + 2 min rest) + 1 Tempo + 2 Easy. The workouts change between each of the different plans based on weekly distances. Also, 86-100 the plans for the lower weekly distances only specify time, not a distance limit, so be cautious about using these plans if you are a faster runner. There are sub-plans for up to 40 miles/138-161 64 Km, 10141-120 55 miles/16366-194 89 Km, over 56-70 miles/90-113 Km, 71-85 miles/114-137 Km, 86-100 miles/138-161 Km, 101-120 miles/163-194 K. YesKm, that's seven different plansover 120 miles/194 Km. * '''4-Week Cycle'''. The 12 4-week plan cycle is a tough program intended 26 week plan with two quality workouts per week for elite or highly trained athletesthree weeks, but only easy running on the fourth week. This plan It is somewhat similar to the last 12 weeks of the elite 2Q plan in the second edition, so if you want above. There are sub-plans for up to follow this plan you may want to get a copy to have the full 18 weeks. * The a five week cycle provides the workouts for five weeks of training40 miles/64 Km, 41-55 miles/66-89 Km, 56-70 miles/90-113 Km, with the intention that this is repeated as many times as required prior to the race. There71-85 miles/114-137 Km, 86-100 miles/138-161 Km, some simple instructions for converting the five week cycle to the last three weeks 101-120 miles/163-194 Km, over 120 miles/194 Km. The general pattern of tapering before the marathon. This plan four weeks is more of a general outline than the other plans, giving rough guidance of what to do rather than : ** No-quality run** A steady long easy run** An easy segment followed by a specific workoutlonger marathon paced segment (e.g. For instance30 min Easy, this plan might say Thursday is "R session", and that our sessions should total no more than the lessor of 5% of your weekly mileage or 5 15 milesMarathon).** An interval workout, and that of recovery should be such as 3 miles E, 3x (3 miles T + 3 min rest), 2x (2 miles T + 2 to 3 times the length of the interval. Other than that guidance there is min rest), 2 miles easy for a lot total of flexibility. This is the only marathon plan that includes I and R paced interval training18 miles, 13 at tempo pace. * There are three 18 week programs; two by distance and one by time'''Plan A'''. The two distance programs are equivalentsecond edition's Plan A is very similar to 2Q above, one being in miles and but it does not include the other kilometersvariations for weekly mileage. These programs have * '''12 Week Plan/Elite Plan'''. This plan is a quality workout every fourth tough program intended for elite or fifth day, which may make it tricky if you only have highly trained athletes with a goal marathon time of 2:10 or less. It is possible to scale this for your long runs at slower runners, but things get even more complex to comprehend. The third editions "12 Week Plan" is actually the last 12 weeks of the second edition's Elite Plan, so if you want to follow this plan you may want to get a copy of the earlier book to have the full 18 weeks. * '''Novice/To Finish'''. The novice plan is intended for beginners, and uses a run/walk approach for the first half of the plan. The plan is 18 weeks long and specifies 2 to 5 workouts per week. The first 9 weeks have 5 workouts with 2 of them optional. The next 8 weeks have two quality workouts specified, with the recommendation to run 5 days/week, and the last week is a [[Practical Tapering| taper]]. The plan specifies time rather than distance for most the [[Long Run]]s, so the length of the run will depend on your speed. The longest run is 2:30, plus two 2:15 and a 2:00 long run. While this sounds great, the marathon requires you to run a set distance, not for a set time. For slower runners, the longest long run may be less than half the final distance, which I consider completely inadequate. (The Novice plan is called "To Finish" in the second edition.)* '''Five Week Cycle Outline'''. The a five week cycle provides the workouts for five weeks of training, with the intention that this is repeated as many times as required prior to the race. There, some simple instructions for converting the five week cycle to the last three weeks of tapering before the marathon. This plan is more of a general outline than the other plans, giving rough guidance of what to do rather than a specific workout. For instance, this plan might say Thursday is "R session", and that our sessions should total no more than the lessor of 5% of your weekly mileage or 5 miles, and that of recovery should be 2 to 3 times the length of the interval. Other than that guidance there is a lot of flexibility. This is the only marathon plan that includes I and R paced interval training. * '''18 Week Outline'''. There are three 18 week programs; two by distance and one by time. The two distance programs are equivalent, one being in miles and the other kilometers. These programs have a quality workout every fourth or fifth day, which may make it tricky if you only have time for your long runs at the weekend. I consider this to be an outline which you can use to create your own plan rather than a true plan. ==Jack Daniels 4Week==The 4Week plan uses cycles of four weeks, with one week having no [[Long Run]] or speedwork. 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. You can get a sense of the options by looking at the table below. The variation based on fitness and mileage makes it hard to generalize about this plan. Depending on your fitness and mileage, I think the 4Week is well worth considering. The 4Week plan is the longest of Jack Daniels' plans. * Key Characteristics ** Training pace based on fitness. ** Two key workouts; speedwork and [[Long Run]] for three of the four weeks.** Except for the two key workouts, all other running is left open, so it's possible to run as many or as few days per week as you choose. ** Many [[Long Run]]s include speedwork which requires a high degree of fortitude. ** The 4Week plan has far less longer [[Long Run]]s than the 2Q regardless of fitness or mileage. Compared with Plan A things are a little more complex as the number and distance of the [[Long Run]]s varies more with fitness and mileage than Plan A, so some variants have more and longer [[Long Run]]s while other variants don't. For lowest mileage plans, there are no 16+ mile runs, so I'd avoid those variants. ** The Initial Ramp (mileage increase/week from start to 16) is generally quite gentle. ** Core Ramp (mileage increase/week from 16 to max): The core ramp up is again quite gentle. * Modifications** I believe that you should use this training plan with three or four days a week of running. To do this, you will probably need to ignore some of Jack Daniels advice, and configure the plan as if you were running more miles per week than you actually will.** I would recommend using the quality workouts from a higher mileage version of the plan, without doing the extra miles. * [[Overtraining]] risk** If you only run three or four days per week, they should be a low to moderate risk of [[Overtraining]].** The forth week with no quality training will help prevent overtraining and provide a useful recovery time. ** It is critical that you select training paces based on your actual fitness measured by a previous race. Using training paces based on your target finish time will increase the risk of [[Overtraining]] and likely reduce the effectiveness of your training.* Pros** Precise training paces and distances provided for quality runs.* Cons** Working out the details of the plan for each individual is horribly complicated, though my [[Running Calculator]] will generate each workout based on your fitness and mileage goals. ** There is no obvious way of adjusting the training paces for hilly terrain.* {{MarathonGoodFor}}:** {{MarathonBeginner}}: 1. This plan probably has too much speed work for a beginner, and adding speed work to the requirements of the [[Long Run]] is likely to be excessive. Look at [[Galloway]] or [[Higdon]] instead.** {{MarathonNovice}}: 3. Because you're used to speedwork, this could be a great plan to build up to the marathon distance. The build-up of the [[Long Run]] distance is gentle, thought I'd prefer some runs over 20 miles which you'll miss unless you're a faster runner.** {{MarathonRinger}}: 3. If you use the middle of the mileage options, this could work well for you, but the lower mileage is probably not going to give you the best results.** {{MarathonMaintenance}}: 3. While this plan has some speedwork, I can see the cut back weeks and the lower mileage [[Long Run]]s working okay.** {{MarathonImprover}}: 3. I think you'd be better with the Plan A or 2Q, but this plan would work okay. If you're not running higher mileage, then I'd strongly suggest using the quality workouts as if you are. ** {{MarathonEnthusiast}}: 3. While this is a reasonable plan for the enthusiast, I'd recommend the Plan A, 2Q, [[FIRST]], or maybe a modified Elite plan.** {{MarathonElite}}: 1. This is a vague possibility for elites, but you're almost certainly better off looking elsewhere.** '''Limited Training Time''': 5. You can do this plan on three days per week and the midweek session is not overly long. The forth week without a quality workout can also help. ** '''Traditionalist''': 3. This plan differs a little bit from the traditional marathon training plan by including speed work in the [[Long Run]].** '''Triathlete/Multisport''': 5. It would be possible to do this plan on just the two quality workouts, and use the other days for your other sport specific training.** '''Prior [[Overtraining]]''': 5. 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. ** '''Sub 3:00''': 4. This plan works well to fast runners, but I think you'll need to select a mid-high end mileage variant regardless of actual mileage. ** '''3:00-4:30''': 5. Mid-pack runners are probably the sweet spot for this plan.** '''4:30-5:30''': 2. This plan might work, but I think you're better off with [[Galloway]].** '''5:30+''': 0. Use [[Galloway]].** '''Speedwork'''. You have to be prepared to do speed work with this plan.{{:Jack Daniels Running Formula-4Week}}==Jack Daniels 2Q==There are seven sub-plans under the 2Q plan for different weekly mileage, and the details of each sub-plan vary with fitness levels, creating a bewildering array of options. The table below should help you sift through some of the options to get a sense of what the plan would look like for your weekly mileage and fitness level. The variation based on fitness and mileage makes it hard to generalize about this plan. Depending on your fitness and mileage, the 2Q plan would work well. The 2Q is the shortest of Jack Daniels' non-novice plans. * Key Characteristics ** Training pace based on fitness. ** Two key workouts; speedwork and [[Long Run]].** Except for the two key workouts, all other running is left open, so it's possible to run as many or as few days per week as you choose. ** Many [[Long Run]]s include speedwork which requires a high degree of fortitude. ** For most runners there are plenty of longer [[Long Run]]s. For higher mileage runners, pretty much every long run will be over 16 miles, many of them over 20. ** The 2Q has more [[Long Run]]s than the 4Week plan, but the number and length scale more with weekly mileage than Plan A. ** The Initial Ramp (mileage increase/week from start to 16) is non-existent for all but the lowest mileage runners. This is good for runners getting back to training quickly after a prior marathon, but it's not going to work for newbies. ** Core Ramp (mileage increase/week from 16 to max): This again varies with mileage, as lower mileage plans can ramp up gently, but rather strangely the higher mileage plans put the longest runs near the beginning of the plan. * Modifications** I believe that you should use this training plan with three or four days a week of running. To do this, you will probably need to ignore some of Jack Daniels advice, and configure the plan as if you were running more miles per week than you actually will.* [[Overtraining]] risk** If you only run three or four days per week, they should be a low to moderate risk of [[Overtraining]].** It is critical that you select training paces based on your actual fitness measured by a previous race. Using training paces based on your target finish time will increase the risk of [[Overtraining]] and likely reduce the effectiveness of your training.* Pros** Precise training paces and distances provided for quality runs.* Cons** Working out the details of the plan for each individual is horribly complicated, though my [[Running Calculator]] will generate each workout based on your fitness and mileage goals. ** There is no obvious way of adjusting the training paces for hilly terrain.* {{MarathonGoodFor}}:** {{MarathonBeginner}}: 1. This plan probably has too much speed work for a beginner, and adding speed work to the requirements of the [[Long Run]] is likely to be excessive. Look at [[Galloway]] or [[Higdon]] instead.** {{MarathonNovice}}: 1. If you're intending to do lower mileage version of this plan, then the ramp-up is pretty good, but you have to be trained up for a half marathon distance before starting this plan.** {{MarathonRinger}}: 3. If you're an experienced half-marathoner that's comfortable with [[Long Run]]s slightly beyond the 13.1 distance, this might work for you.** {{MarathonMaintenance}}: 2. This plan is typically for someone wanting to improve, and is more work than you need for simple maintenance.** {{MarathonImprover}}: 4. This is a great plan someone looking to improve, with the combination of speed work, [[Long Run]]s, and speed work in the [[Long Run]]s. Be sure you're ready for the 14-21 mile long [[Long Run]]s that the plan will start you off with. ** {{MarathonEnthusiast}}: 5. This is one of the top plans for an enthusiast. Consider the FIRST plan if you think you can handle two speed work sessions per week, and you don't want to do much easy running. The speed work in the [[Long Run]]s gives this plan advantage over FIRST. However, you're going to have to be in marathon condition so you can handle the 14-21 mile long [[Long Run]]s that the plan will start you off with. ** {{MarathonElite}}: 3. This is a possibility for elites, but you're probably better off with the elite plan.** '''Limited Training Time''': 5. You can do this plan on three days per week and the midweek session is not overly long.** '''Traditionalist''': 3. This plan differs a little bit from the traditional marathon training plan by including speed work in the [[Long Run]].** '''Triathlete/Multisport''': 5. It would be possible to do this plan on just the two quality workouts, and use the other days for your other sport specific training.** '''Prior [[Overtraining]]''': 4. By reducing your running to three days per week, the added rest should be good at preventing [[Overtraining]] while leveraging your prior fitness. There are a reasonable number of cut-back weeks for the lower mileage plans. (For high mileage, it's just not practical, as running 100 miles/week requires fairly long running every day.)** '''Sub 3:00''': 5. This plan adapts well to fast runners.** '''3:00-4:30''': 4. This plan adapts well to mid-pack runners.** '''4:30-5:30''': 2. This plan might work, but I think you're better off with [[Galloway]].** '''5:30+''': 0. Use [[Galloway]].** '''Speedwork'''. You have to be prepared to do speed work with this plan.{{:Jack Daniels Running Formula-2Q}}==Jack Daniels Plan A ==The "Plan A" varies with the runner's fitness and weekly mileage. It generally has quite a long build up to the longer runs unless you are a fast runner doing high mileage. Plan A includes some significant speed work as part of the [[Long Run]]. I think that the Plan A is an excellent approach for an experience runner looking to improve their performance. * Key Characteristics ** Training pace based on fitness. ** Two key workouts; speedwork and [[Long Run]].** Except for the two key workouts, all other running is left open, so it's possible to run as many or as few days per week as you choose. ** Many [[Long Run]]s include speedwork which requires a high degree of fortitude. ** The [[Long Run]]s vary in length with fitness and mileage. For 5 hour marathoners, you only have one run over 16 miles (17.2), but for 3 hour marathoners running high mileage you can have 14 runs over 16 miles in length. ** Initial Ramp (mileage increase/week from start to 16): Generally quite low at around 0.6-0.75, but watch out as the plans for higher mileage, faster runners jump into longer runs quickly. (This is good for runners getting back to training quickly after a prior marathon.) ** Core Ramp (mileage increase/week from 16 to max): Lower than most at 0.3 to 0.5. ** This plan is longer than the 2Q plan, but shorter than the 4Week plan. * Modifications** I believe that you should use this training plan with three or four days a week of running. To do this, you will probably need to ignore some of Jack Daniels advice, and configure the plan as if you were running more miles per week than you actually will.* [[Overtraining]] risk** If you only run three or four days per week, they should be a low to moderate risk of [[Overtraining]].** It is critical that you select training paces based on your actual fitness measured by a previous race. Using training paces based on your target finish time will increase the risk of [[Overtraining]] and likely reduce the effectiveness of your training.* Pros** Precise training paces and distances provided for quality runs.* Cons** Working out the details of the plan for each individual is complicated, though my [[Running Calculator]] will generate each workout based on your fitness and mileage goals. ** There is no obvious way of adjusting the training paces for hilly terrain.* {{MarathonGoodFor}}:** {{MarathonBeginner}}: 1. This plan probably has too much speed work for a beginner, and adding speed work to the requirements of the [[Long Run]] is likely to be excessive. Look at [[Galloway]] or [[Higdon]] instead.** {{MarathonNovice}}: 2. This plan can have a very gentle ramp-up, and you probably only have to be trained up for a 10K distance before starting this plan.** {{MarathonRinger}}: 4. This plan can have a very gentle ramp-up, and this plan can also make good use of the runners existing performance.** {{MarathonMaintenance}}: 2. This plan is typically for someone wanting to improve, and is more work than you need for simple maintenance.** {{MarathonImprover}}: 4. This is a great plan someone looking to improve, with the combination of speed work, [[Long Run]]s, and speed work in the [[Long Run]]s.** {{MarathonEnthusiast}}: 5. This is one of the top plans for an enthusiast. Consider the FIRST plan if you think you can handle two speed work sessions per week, and you don't want to do much easy running. However, the speed work in the [[Long Run]]s gives this plan advantage over FIRST.** {{MarathonElite}}: 3. This is a possibility for elites, but you're probably better off with the elite plan.** '''Limited Training Time''': 5. You can do this plan on three days per week and the midweek session is not overly long.** '''Traditionalist''': 3. This plan differs a little bit from the traditional marathon training plan by including speed work in the [[Long Run]].** '''Triathlete/Multisport''': 5. It would be possible to do this plan on just the two quality workouts, and use the other days for your other sport specific training.** '''Prior [[Overtraining]]''': 4. By reducing your running to three days per week, the added rest should be good at preventing [[Overtraining]] while leveraging your prior fitness. However, there are few shorter [[Long Run]]s towards the end of the program for faster runners, but you could modify the plan to reduce one or two of them accordingly. For the ~4 hour runners there are some cut-back weeks with shorter [[Long Run]]s built in.** '''Sub 3:00''': 5. This plan adapts well to fast runners.** '''3:00-4:30''': 5. This plan adapts well to mid-pack runners.** '''4:30-5:30''': 3. This plan could work, but you're probably better off with [[Galloway]].** '''5:30+''': 0. Use [[Galloway]].** '''Speedwork'''. You have to be prepared to do speed work with this plan{{:Jack Daniels Running Formula-PlanA}}==Jack Daniels Elite Plan (12 Week Plan)==The 'Elite' plan is one of the few I've seen that focuses on high performing runners who are prepared to put in a lot of effort. This plan is intended for elite marathon runners with a race time of 2:10 or less (VDOT 77+), but it is possible to scale it down for lesser runners. The plan includes a lot more [[Long Run]]s than Plan A, and more than any other except the high mileage versions of Pfitzinger. As noted above, the 12 week plan in the third edition is the last 12 weeks of the elite plan in the second edition. If you're thinking of using this plan, find a copy of the second edition (still available used at <jfs id="0736054928" n="" nonl="t"/>.)* Key Characteristics ** Training pace based on fitness. ** Two key workouts; speedwork and [[Long Run]]** Except for the two key workouts, all other running is left open, so it's possible to run as many or as few days per week as you choose. ** Nearly all of the [[Long Run]]s include speedwork. Consider this 18 mile [[Long Run]] for a 3 hour marathon runner: 6@8:09, 6@ 6:56, 1 @ 6:32, 3 @ 6:56, 1 6:32, 1 @ 6:56. That's a brutal training run, but one that will build a lot of endurance and confidence if you can do it. ** There are a lot of longer [[Long Run]]s; typically 16 or more runs of 16+ miles and 11 runs of 20+ miles. ** Initial Ramp (mileage increase/week from start to 16): You need to be doing 16+ mile plans regularly before considering this plan. ** Core Ramp (mileage increase/week from 16 to max): Moderate at around 0.5. * Pros** Precise training paces and distances provided for quality runs.* Cons** Working out the details of the plan for each individual is complicated, though my [[VDOT Calculator]] will generate each workout based on your fitness and mileage goals. ** There is no obvious way of adjusting the training paces for hilly terrain.* Modifications** I believe that you should use this training plan with four days a week of running. To do this, you will probably need to ignore some of Jack Daniels advice, and configure the plan as if you were running more miles per week than you actually will.* [[Overtraining]] risk** If you only run four days per week, they should be a moderate risk of [[Overtraining]]. However, running more days per week may dramatically increase the risk of [[Overtraining]].** It is critical that you select training paces based on your actual fitness measured by a previous race. Using training paces based on your target finish time will increase the risk of [[Overtraining]] and likely reduce the effectiveness of your training.* {{MarathonGoodFor}}:** {{MarathonBeginner}}: 0. This is an elite plan that is unsuitable for newbies. Look at [[Galloway]] or [[Higdon]] instead.** {{MarathonNovice}}: 0. This is an elite plan that is unsuitable for newbies. ** {{MarathonRinger}}: 1. If you really are an elite level runner at shorter distances, then this plan might work for you, otherwise avoid it.** {{MarathonMaintenance}}: 0. This plan is an elite plan.** {{MarathonImprover}}: 3. This is likely to be too intense, but depending on your level of fitness and commitment it might work for you. However, you're probably better off with Plan A/2Q/4W, or FIRST.** {{MarathonEnthusiast}}: 4. This is may be too intense, but it's worth considering. Evaluate your level of fitness and commitment carefully, and compare this plan with Plan A/2Q/4W and FIRST.** {{MarathonElite}}: 4. This is my pick of training plans for elite runners, though any true elite will have their own coach. It is demanding with significant speed work, including speed work on the [[Long Run]]. However, when combined with plenty of rest and recovery this plan could deliver great results. ** '''Limited Training Time''': 4. You can do this plan on four days per week and the midweek session is not overly long.** '''Traditionalist''': 3. This plan differs a little bit from the traditional marathon training plan by including speed work in the [[Long Run]].** '''Triathlete/Multisport''': 3. It would be possible to do this plan on just the two quality workouts, but the level of training intensity required by this plan may make it tricky to do any meaningful training on your other sport.** '''Prior [[Overtraining]]''': 0. If you have a history of [[Overtraining]], then this plan is likely to be too intense.** '''Sub 3:00''': 5. This plan focuses on fast runners.** '''3:00-4:30''': 3. This plan is not really designed for mid-pack runners, but it may be viable depending on your level of endurance and commitment.** '''4:30-5:30''': 0. Avoid this plan and look at [[Galloway]].** '''5:30+''': 0. Use [[Galloway]].** '''Speedwork'''. You have to be prepared to do speed work with this plan.{{:Jack Daniels Running Formula-Elite}}==Jack Daniels Scaled Elite Plan ==While the Elite plan focuses on the fastest runners, the second edition includes instructions for scaling the workouts for the rest of the running community. Realistically, the Elite Plan only scales down to about the 3 hour mark. If you're slower than 3 hours then the long runs become too short, with 4 hour runners peaking at 14 miles and 5 hour runners peaking at only 12 miles. * Key Characteristics ** Training pace based on fitness. ** Two key workouts; speedwork and [[Long Run]]** Except for the two key workouts, all other running is left open, so it's possible to run as many or as few days per week as you choose. ** Nearly all of the [[Long Run]]s include speedwork. ** For a 3 hour runner there a lot of 15-17 mile runs, but nothing longer. For slower runners, the longest runs become rather too short. ** The Initial Ramp (mileage increase/week from start to 16): It builds up slowly at first, but then jumps quickly. ** Core Ramp (mileage increase/week from 16 to max): For 3 hour runners, the ramp is fairly gentle at 0.3 miles/week. * Pros** An elite plan for mortals?* Cons** Working out the details of the plan for each individual is complicated, though my [[Running Calculator]] will generate each workout based on your fitness and mileage goals. ** Even scaled, this plan only works for faster runners. ** There is no obvious way of adjusting the training paces for hilly terrain.* Modifications** Runners slower than 3 hours will probably need to try to look at both the raw Elite plan and the scaled plan to find some midground. ** I believe that you should use this training plan with four days a week of running. To do this, you will probably need to ignore some of Jack Daniels advice, and configure the plan as if you were running more miles per week than you actually will.* [[Overtraining]] risk** If you only run four days per week, they should be a moderate risk of [[Overtraining]]. However, running more days per week may dramatically increase the risk of [[Overtraining]].** It is critical that you select training paces based on your actual fitness measured by a previous race. Using training paces based on your target finish time will increase the risk of [[Overtraining]] and likely reduce the effectiveness of your training.* {{MarathonGoodFor}}:** {{MarathonBeginner}}: 0. Even when scaled this not a great plan for those without speedwork experiance. Look at [[Galloway]] or [[Higdon]] instead.** {{MarathonNovice}}: 0. This is going to be a poor choice for novices without some modifications that are probably be beyond your expertise. ** {{MarathonRinger}}: 1. An elite level runner at shorter distances is probably going to want to either use the raw or want to develop a plan between the raw and the scaled versions.** {{MarathonMaintenance}}: 0. This plan has far too much hard work for someone looking to just maintain.** {{MarathonImprover}}: 3. This might work well for you if you're a faster runner and prepared to put in the work. ** {{MarathonEnthusiast}}: 3. I think an enthusiast is likely to need something that's less compromised than this plan. ** {{MarathonElite}}: 0. If you're elite, you won't need the scaling. ** '''Limited Training Time''': 4. You can do this plan on four days per week and the midweek session is not overly long.** '''Traditionalist''': 3. This plan differs a little bit from the traditional marathon training plan by including speed work in the [[Long Run]].** '''Triathlete/Multisport''': 3. It would be possible to do this plan on just the two quality workouts, but the level of training intensity required by this plan may make it tricky to do any meaningful training on your other sport.** '''Prior [[Overtraining]]''': 1. If you have a history of [[Overtraining]], then this plan is likely to be a little too monotonous; look for a plan with more variation in the length of the long run. ** '''Sub 3:00''': 5. This plan can scale reasonably well down to 3 hour finishers.** '''3:00-4:30''': 2. This plan doesn't really scale well to slower than 3 hours, and by 4 hours the long runs are too short.** '''4:30-5:30''': 0. Avoid this plan and look at [[Galloway]].** '''5:30+''': 0. Use [[Galloway]].** '''Speedwork'''. You have to be prepared to do speed work with this plan.{{:Jack Daniels Running Formula-EliteScaled}}==Jack Daniels "To Finish" Plan==I don't recommend the "To Finish" plans as they don't have sufficient [[Long Run]]s. {{:Jack Daniels Running Formula-ToFinish}}=The Other Plans=Jack Daniels has a wide variety of plans beyond those for the Marathon. There are plans for [[Starting to run]], for those wanting to train for general fitness, and race distance specific plans for the 800 meters, 1500 meters, 5K-15K, half marathon, as well as the marathon.

==Half Marathon Plan==

The half marathon plan has recommendations for a buildup phase of general running, followed by workouts for 18 weeks in three further phases. Phase 2 has three quality workouts; long, R intervals, and a combined Tempo/R interval session. Phase 3 also has three quality workouts; long, I or H intervals, and the combined Tempo/R interval session. In phase 3 the two interval workouts are on back to back days, making it tougher. Phase 4 has two quality sessions; a long run and tempo intervals.

==Fitness Plans==

There are four plans designed for general fitness rather than racing, each 16 weeks long. There is a white plan for learning to run using a run/walk approach, then a red intermediate plan, blue advanced plan and gold elite plan. Each of the red/blue/gold adds increasing levels of difficulty and interval training. The plans are also structured so that you can progress through white-red-blue-gold, building your fitness as you go.

=Downsides of Jack Daniels=

While I'm a fan of Jack Daniels there are some caveats to his approach.

* The book requires some effort on the part of the runner. You need to look up your VDOT, look up your training paces, and then work out the specifics of the sometimes complex training runs. (The [[VDOT Calculator]] will provide the details of the long runs for the marathon plans.)

* For many of the plans, the book does not give a simple, fixed weekly plan, but instead specifies the quality workouts you should do, and you decide what days you run them on.

* You need to have run a race so that you can use the result to determine your training paces. Jack Daniels does have other approaches, but this is the most reliable. I believe this is better than programs that give no guidance on training pace, or use the target pace for training paces, but it is a limitation.

* The training paces that Jack Daniels provides assumes you are training on reasonably level ground. If you are training in a very hilly environment, Jack Daniel's approach is harder to implement. You can use a [[Heart Rate Monitor]], but that is tricky as you need to have tested your [[Maximum Heart Rate]].

* There is no half marathon training program, with the intention to use the 10K or the marathon programs depending on your pace.

* For many programs, only the quality days are provided for most of the training programs, with the intention that the runner works out how to make up the rest of the mileage. I like this as it allows for running fewer days per week, with more recovery.

* I do not believe that tempo runs are the most effective use of training time, and prefer interval training. I would prefer a training plan that avoids tempo runs, though many people find them useful.

=Third Edition Changes=

The third edition of the book includes numerous changes.

* The table of race performance to [[VDOT]] has not changed at all, but there is now a table for those with slower performances. 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. However, I don't believe the book provides adequate plans for these slower times as only the novice plan include a run/walk approach.* The Easy pace is now a range of paces roughly centered on the second edition's single Easy pace. The range is 76 seconds/mile wide for VDOT of 30 down to 42 seconds for a VDOT of 85. The second edition used about 74% of [[VO2max|V̇O₂max]], and the third edition uses 70% to 79%.

* Paces for T, I, and R have not changed, nor obviously has the M pace.

* There is now the idea of '''H'''ard running which is based on subjective feel rather than a specified pace.

* There is no longer a table for longer Tempo runsand the T pace is now only used for interval training.

* An approach to measuring overall training stress has been added, assigning points to various paces. This approach is similar to [[TRIMP]], but would require far more effort to track and calculate without some type of software.

* Where the second edition directed half marathon runners to use either a marathon plan (if they were slow or fast), or a 10K plan (if they were faster), the third edition actually includes a half marathon specific training plan. This plan is 24 weeks long and includes easy, tempo, hard, marathon, long, and repetition training.

* The marathon training plans have been expanded; see above for details.

** The novice plan is somewhat similar to the second edition but the specific workouts have changed.

** The 2Q plan resembles Plan A from the second edition, but there are now seven different plans depending on your weekly mileage. There are plans for up to 40 miles/week, 41-55, 56-70, 71-85, 86-100, 101-120, and over 120 miles/week. Some workouts are based on time rather than distance, so the details will vary with both weekly mileage and fitness level.

** The 12 week plan is actually the last 12 weeks of the elite plan in the second edition.

** There is a new plan called the 4-week cycle that is a 26 week plan and is somewhat similar to the old Plan A but every fourth week has no quality workouts.

** There are two sets of plans that are more rough outlines than fully specified plans. 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.{{:Comparison of marathon training plans-suitability}}[[Category:Training]][[Category:Marathon]]

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