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{{DISPLAYTITLE:Jack Daniels' Running Formula}}[[File:JackDaniels3rdEdition.JPG|right|thumb|500px|[http://www.amazon.com/dp/1450431836 Jack Daniel's Running Formula 3<sup>rd</sup> 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. If you're looking for a marathon training plan, I've This article should be read in conjunction with my [[A Comparison of Marathon Training Plans| compared many marathon plansComparison of Marathon Training Plans]]. {{BuyAmazon|AZID=1450431836|AZN=Jack DanielDaniels's 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|V̇O<sub>2</sub>max]] 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|V̇O<sub>2</sub>max]].
** 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.
** '''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.
** 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.
** '''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.
** 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.
** '''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"/>.)
** 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.
** {{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. If
** '''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.
** '''3:00-4:30''': 53. 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.
** 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.
** '''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.
** 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]]
