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Multiplying the total minutes of each workout by corresponding point factors results in training points, Daniels’ new measure of training stress. Threshold runs (T) are slightly more intense. This is the pace that you could hold for about an hour, but not longer. These find their way into training plans as either steady state runs of 20-30 minutes or as longer intervals with brief periods of rest. The goal is to keep your body at around its lactate threshold point, so that the body becomes more efficient at clearing and processing lactate. The transition quality phase is the most stressful and is designed to optimize the components specific to the event being trained for, in this case the marathon. Daniels describes threshold training (T) as running done at a “comfortably hard” pace for about 20-60 minutes.
Jack Daniels’ Marathon Training Plans | by Mike - Medium Jack Daniels’ Marathon Training Plans | by Mike - Medium
The acute response is the immediate reaction by your body of pumping more blood, breathing faster, etc. The fourth training zone is interval training (I). This zone is unlike the other zones in that is performed in relatively short intervals, hence the name. The intensity level of this zone is most important. The pace should be at 95-100% of VO2max or 98-100% of HRmax. It is important that the 100% threshold is not passed because the purpose of the workout is to stress and improve the aerobic capacity, but not put undue stress on the body. Workouts for this zone can vary in overall length, but are broken into sections of no more than five minutes without an equal time of E zone between them.
In the Formula, determining current fitness levels is important because of the connection between fitness and exercise intensity.
Jack Daniels’ 5K and 10K Training Plans - Medium Jack Daniels’ 5K and 10K Training Plans - Medium
To the body, speed is simply exercise intensity. Using this, the stress experienced by the runner becomes the product of time and intensity. Daniels also believes that you should be doing 6 to 10 strides during two of the easy running days. Strides help keep your leg turnover fast and they also keep you from getting stale. Even though you are getting some speedwork in during the quality workouts, you still need to practice leg turnover on a more regular basis and strides allow this without putting too much strain on your legs. The main idea here is to just get into the running mode and prevent any acute injuries from the introduction of training into the runner’s daily routine. 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. The importance of these principles is to “understand why you’re doing what you’re doing” (Daniels 8).
Ryan Hall (2:04:58 Marathon) – 3 Toughest Training Sessions...
Daniels presents four phases, the number and length of which are determined by the overall season length determined in step one. The final training zone presented in the Formula is repetition training (R). Very similar to interval training, repetition training is generally faster and shorter in duration. Daniels uses seven principles of training, matched with training intensities, and combines them into zones that can be measured by points.
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The types of workout for these two to three days of emphasis can vary week to week and phase to phase. A table of recommended workouts for marathon runners is shown in the table below. The ideal program will involve the foundation and injury prevention (FI) phase, the early quality (EQ), transition quality (TQ), and final quality (FQ) phases. Plotting a weekly schedule is the fourth step to developing the season plan. The quality days – selected in step three – should be laid out over the course of the week and are to be interspersed by easy days (E).Finally, there are Repetition training runs (R). This is your speedwork, run at your mile pace or slightly faster. These are essentially the inverse of I runs – short intervals with long periods of recovery. The repetition should be less than two minutes, and the recovery period should be long enough to fully recover. For example, 200m or 300m repetitions would be good with 200m or 300m recovery jogs in between.
Running puts stress on the body, and the body reacts to this stress by adapting and becoming stronger. Specific types of stress will bring on specific responses, so you should target your training. Warming up and cooling down before and after another workout would fall into this category, as well as recovery and “long” runs. 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 first principle, “The body reacts to stress,” is quite simple and is explained by Daniels succinctly.You also should be doing some strength work and core work during Phase I as well. Daniels suggests working your legs with resistance bands and other plyometric work to boost your leg strength. The third step in the season plan is to determine how much quality training will be done each week. There are pretty strict pace suggestions, based on efforts relative to VO2 max. The VDOT calculator adds to the precise nature of this, suggesting very precise paces for each intensity based on a recent performance. Measuring how much stress a training routine puts on the body is an important aspect of any training plan. This new means of looking at the training stress of a program is essentially the same as just examining mileage, but is more accurate.
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