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[[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]].

** There is no obvious way of adjusting the training paces for hilly terrain.

* {{MarathonGoodFor}}:

** {{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.

** '''Speedwork'''. You have to be prepared to do speed work with this plan.

{{:Jack Daniels Running Formula-4Week}}

** There is no obvious way of adjusting the training paces for hilly terrain.

* {{MarathonGoodFor}}:

** {{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.

** '''Speedwork'''. You have to be prepared to do speed work with this plan.

{{:Jack Daniels Running Formula-2Q}}

** There is no obvious way of adjusting the training paces for hilly terrain.

* {{MarathonGoodFor}}:

** {{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.

** '''Speedwork'''. You have to be prepared to do speed work with this plan

{{:Jack Daniels Running Formula-PlanA}}

** 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}}:

** {{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.

** '''Sub 3:00''': 5. This plan focuses on fast runners.

** '''3:00-4:30''': 5. This plan is not really designed for mid-pack runners, but it may be viable depending on your level of endurance and commitment.

** '''Speedwork'''. You have to be prepared to do speed work with this plan.

{{:Jack Daniels Running Formula-Elite}}

** 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}}:

** {{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.

** '''Speedwork'''. You have to be prepared to do speed work with this plan.

{{:Jack Daniels Running Formula-EliteScaled}}