Changes

These tables are included because the definitions in the book are a little complex, and it is not obvious what the total distance, time or difficulty is for of some of these long runs. This is especially true of the elite plan for non-elite runners, where there is scaling of the time & distance. For instance, week 7 of the elite plan calls for 2 Mile E, 6 Mile M, 1 Mile T, 5 Mile M, 1 Mile T, 1 Mile M, 2 Miles E. Working out how long that will take is not trivial, and combined with the time based scaling it becomes tricky and time consuming. These workouts are not intended to replace the Jack Daniels book, but to supplement it.

=Jack Daniels Marathon Scaled Elite Plan=As the name suggests, the Jack Daniels Elite Plan is intended for elite marathon runners with a race time of 2:10 or less (VDOT 77+). The plan calls for scaling the workouts for sub-elite runners, with each mile being replaced with a time at the given pace. So an elite runner’s 8 miles at easy pace becomes 48 minutes at easy pace. Likewise, marathon and tempo paces are scaled to 5 minutes and 4:45 respectively.