At most 8% of the weekly training miles should be I pace. There is no benefit to exceeding 5 minutes at this pace, under Daniels' theory, which means that despite the popularity of mile-repeats in many running groups, Daniels discourages them for people whose pace is slower than about 5:00/mile, preferring shorter intervals such as 1200 meters.įor example, an I session can be 6 x 800 m at I pace with 400 m recovery jogs. The interval between each work bout should be a little less than the time of the work bout.

To cope with the intensity, and to train for longer periods of time, this training is performed as interval training, hence the name. Since the pace is very intense, it can only be sustained for up to 12 minutes during racing. This intensity stresses the VO 2max to raise the maximum oxygen uptake capacity. No more than 10% of the weekly miles should be run at T pace. 'T' runs of longer than 20 minutes can be done at slightly reduced pace, according to a table in his book. T runs are typically performed as continuous 'tempo' runs for 20 minutes or more, or as 'cruise' interval training with 3 to 10 long bouts of about 3 to 15 minutes each, having 20%-25% rest intervals in between.

Daniels points out the importance of keeping the given pace to reap the benefits of the training. In elite runners, the pace matches the half marathon one, while less trained runners will run at around 10k pace. Daniels describes this intensity as 'comfortably hard'. The runner should be able to sustain this pace for up to 60 minutes during racing. M-runs are performed as continuous runs up to about two hours, or as long interval training.Īt 82-88% HR max, this intensity is aimed to raise the lactate threshold. The pace can be included in other programs for a more intense workout, especially if the runner feels fresh and there is enough time to recover afterwards. The pace is one at which the runner hopes to compete. Typical E runs include continuous runs up to about an hour.Īt 80-85% HR max, this intensity is primarily aimed towards runners training for the marathon. Daniels recommends that most training miles are performed in E pace. The primary purpose is to build a base for more intense workouts by strengthening the heart and increasing the muscles' ability to use oxygen, and to recover between hard workouts. Easy / Long (E/L) pace Īt 60-79% of maximum heart rate (HR max), this non-straining intensity is used for recovery runs, warm-up, cool-down and long runs.

A runner can determine the correct speed for each intensity based on the VDOT from a recent performance.

The Running economy - the efficiency of the runner's movements.ĭaniels uses five specific training intensities to improve the different components above.

The VO 2max - the maximum oxygen uptake capacity.

The Lactate threshold - the ability to cope with, and minimize, lactic acid in the blood.

The Running muscles' ability to use oxygen.

The Cardiovascular System, specifically the body's ability to transport oxygen.

Daniels argues that each of these components requires a specific training intensity to improve. Given that runners with identical VO 2max values may have differences in running economy/efficiency, biomechanics, and mental toughness, Daniels concludes that VDOT is, due to this holistic view, a better value from which to assess fitness and determine training paces.ĭaniels divides running performance into six components. With the result of a recent competition, a runner can find his or her VDOT value and determine an 'equivalent performance' at a different race distance. According to Daniels, VDOT is a shortened form of V̇O 2max, properly stated as 'V-dot-O 2max'. Daniels labeled these 'pseudoVO 2max' or 'effective VO 2max' values as VDOT values. Although the laboratory determined VO 2max values of these runners may have been different, equally performing runners were assigned equal aerobic profiles. In the 1970s, Daniels and his colleague, Jimmy Gilbert, examined the performances and known VO 2max values of elite middle and long distance runners.

Jack daniels