Daniel's Running Formula-3rd Edition

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Daniels’ 18-week training program is called the 2Q Program. This means that there are going to be 2 quality workouts per week, with the rest of the days being easy running days that are meant to fill out your weekly mileage. Daniels also claims that since this is determined in a race setting, psychological toughness is also factored in. Purpose: Used to experience race pace conditions for those training for a marathon or simply as an alternative to Easy pace running for beginners on long run days. Another way to estimate your threshold pace is by using perceived exertion. Your rate of perceived exertion should be around 7-8 out of 10 when running at this pace.

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You can determine the most efficient and effective threshold training by using a heart rate monitor with high resolution display. I use the Garmin 245 myself. It helps me to stay at the proper intensities during my tempo runs and long runs. Daniels suggests that you space these quality workouts out so that there are 2 to 2 easy days of running between the quality efforts. This advice jibes with what I see a lot of older elite runners do to avoid burnout and injuries.

The expected race conditions should be attempted to be matched and the strengths of the runner should be emphasized. The standard means of doing this is to plan and log how many miles the runner covers for each workout.

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Intensity: Reps are fast, but not necessarily "hard", because workbouts are relatively short and are followed by relatively long recoveries. Recoveries should be long enough that each run feels no more difficult than the previous run, because the purpose of Reps is to improve speed and economy and you cannot get faster (nor more economical) if you are not running with relaxed form. If it takes 3 minutes recovery between 400m Reps, then that is what is needed. Reducing rest time between individual workbouts does not make for a better workout, in fact it probably makes for a worse workout because the short rests could increase the stress and lead to poor economy. Think of Reps as similar to current 1500m or mile race pace. So ultimately, you need to find the sweet spot between pushing yourself just hard enough to progress, not pushing yourself so hard as to get injured, and to incorporate enough specific training stresses to maintain what you’ve already gained.

Measuring how much stress a training routine puts on the body is an important aspect of any training plan. Variety: Easy pace running refers to warm-ups, cool-downs, recovery runs, recovery running within a workout and generally long runs. Daniels uses race times under ideal conditions as the normalizing factor for determining a runner’s fitness (ability). The season could even attempt to include multiple marathons, but the goal here is to just train for and run a single marathon. This zone is physiologically described as a pace that elicits a percent VO2max between 59% and 74% or, equivalently, a percent HRmax (heart rate maximum) of 65-79%.

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Intensity: Generally, in the range of 97-100% of VO2max or 98-100% of HRmax. Intervals are "hard", but not all-out running by any means. Intervals are similar to a pace that you could maintain for about 10-12 minutes in a serious race. Intervals are best if they involve runs of 3 to 5 minutes each (800m and 1000m workbouts are common), with jog recoveries of similar duration (not necessarily, equal distance); relative to the runs they follow. If a workout calls for "hard" runs, then go by feel and, conservatively imagine 5k race pace, as the intensity of each run. Daniels presents four phases, the number and length of which are determined by the overall season length determined in step one. Lactate threshold is most simply defined as the acute intensity at which lactic acid production and removal are at an equilibrium concentration of four millimoles per liter of blood. You should be cognizant of how much you are stressing your body, because too much stress is counter-productive. At the same time, a given workout or training regimen will become less stressful over time – and thus less productive. To continue to progress, you need to progressively and appropriately increase stress by modifying the workload, intensity, recovery time, or frequency. The ideal program will involve the foundation and injury prevention (FI) phase, the early quality (EQ), transition quality (TQ), and final quality (FQ) phases.Purpose: Running at your Easy pace promotes physiological benefits that build a solid base from which higher-intensity training can be performed. The heart muscle is strengthened, and the muscles being exercised receive increased blood supplies and increase their ability to process the oxygen delivered through the cardiovascular system. This zone should occur less frequently that E running and generally takes the place of a long run at E pace, becoming a long run at M pace. The “Rate of achievement” principle is fairly straight forward and says that, in regards to time, for a specific new stress, the body will reach the new fitness level at a slowing rate. increase the ability of the running muscles to effectively use their available oxygen (to convert carbohydrate and fat fuel into useful energy)

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Also referred to as VO2max, it is the amount of oxygen (by volume) per unit time your body can use. The final two “systems” important to distance runners are speed and running economy. Speed is simply how fast you are and running economy is how efficient you are at running. If training is doubled from 20 to 40 miles per week, percent of potential (peak ability) is increased from about 50% to about 75%; whereas doubling training from 40 to 80 miles per week only increases the percent of potential from 75% to about 90%.Daniels recommends Q1 workouts early in the week, but the exact placement is largely up to the runner. Daniels uses tabulated VO2max values as the basis for determining fitness, which is then used to determine an individual’s training intensities.