Changes

[[File:JackDaniels3rdEdition.JPG|right|thumb|500px|[http://www.amazon.com/dp/1450431836 Jack Daniel's Running Formula 3^rd Edition].]]

Jack Daniels introduced his training plans in 1998, and he has been called "the world's greatest coach" by runner's world. Jack Daniels introduced the concept of specifying training paces based on fitness, and measuring fitness based on race performance, something other plans, including [[FIRST]] have built on. 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]].

=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]].

** {{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.

** '''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]].

** '''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.

** '''4:30-5:30''': 0. Avoid this plan and look at [[Galloway]].

** '''5:30+''': 0. Use [[Galloway]].

** 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.