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[[File:JackDaniels3rdEdition.JPG|right|thumb|500px|[http://www.amazon.com/Daniels-Running-Formula-3rd-Edition-Jack/dp/1450431836 Jack Daniel's Running Formula]|link=http://www.amazon.com/Daniels-Running-Formula-3rd-Edition-Jack/dp/1450431836]]
I have [[A Comparison of Marathon Training Plans| compared many training plans]] and I've found a lot to like about the Jack Daniels is one of top picks' plans. 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.
=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]].
* '''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. 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<sup>rd</sup> 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|V̇O<sub>2</sub>max]] by running at the pace that corresponds with [[VO2max|V̇O<sub>2</sub>max]]. (This is known as 'velocity at [[VO2max|V̇O<sub>2</sub>max]]', or simply '[[vVO2max|vV̇O<sub>2</sub>max]]'.) 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]].
=The plans=
Jack Daniels has a wide variety of plans. 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 and marathon.
==Marathon Training Plans==
The 3<sup>rd</sup> edition contains 6 plans; novice, 2Q, 4 week, 5 week, 18 week and 12 week. The novice, 2Q, 4 week and 12 week plans are fully specified while the 5 week and 18 week plans are loose templates on which a plan can be built. See [[Jack Daniels Marathon Plans]] for more details.
* 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, 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. There are a few interval workouts at Tempo pace.
* The 2Q plan is so called because it specifies two quality workouts per week, 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/week plan has a 15 mile long run as 2 Easy + 6 Marathon + 1 Easy + 4 Marathon + 1 Tempo + 1 Easy, and 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, 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.
=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. For instance, a 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, and add that to the 3 easy miles and 5 tempo miles. (The [[VDOT Calculator]] will provide the details of the long runs for the marathon plansI used to have a calculator that would simplify this, but Jack Daniels requested its removal.)
* 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.
* 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 [[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 usefuland the science backs this up.
=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|V̇O<sub>2</sub>max]], and the third edition uses 70% to 79%.
* Paces for T, I, and R have not changed, nor obviously has the M pace.
