The book content is great. I created a spreadsheet for easy access to the time intervals. I learned to pace myself implementing the VDOT system and noticed improvement every four weeks (of course everyone has limits) Marathon pace training and 30 second walk brakes during long runs helps me with my workouts. Thanks for sharing.
Had ordered the book even before this had popped up in my feed. Looking forward to reading and training under the influence of (the legendary) Jack Daniels (haha even he used to laugh about that). thanks for summarizing some of your take aways here! Happy running!
In my estimation, the “secret” to distance running is in two workouts: a long run with goal race type efforts after the mid point, and a threshold day. Fill the rest with easy miles (for most runners).
Daniels is a great introduction to the principles of training. Most modern training plans are based on Daniel's ideas, even if they emphasise one aspect above another, or have a different mix of different intensity levels to that suggested by Daniels.
@V.02 and @ChristopherHu I just signed up for the Adaptive Training (self-coached) plan on the VdotO2 app/website and it rocks after only 2 weeks. I just watched all ten week videos from you Christopher. Learned so much! The only thing I will mention is that it would have been nice to see you compare Time Trials with another 13.1 HM TT like you did before the ten weeks (or compare some lesser distance, like the 5K you mention); without that comparison, there is no way to determine if the 10-week block was effective, and there is no way to accurately determine if your suggestions (eg 2 quality days one week, alternating with 3 quality days the following week) is as effective if one did another ten week in that revised fashion. I am hoping you will take VO2 (Jack Daniels) up on their offer to try a plan on the app/browser and documenting your journey on UA-cam. Thank you, Christoper and Vo2.
Daniels does distinguish Interval from Tempo pace in the book. You're correct in saying your interval pace is essentially your 5k pace, Daniels defines it as your 3k to 5k pace. Threshold pace might be very close to your half marathon pace. I believe he says it's basically your 1-hour race pace. This shouldnt be extremely difficult for 20-30 min bouts
R-pace is roughly your mile pace, T-pace is your lactate threshold pace, which is roughly what a person can hold for 1 hour. This relationship can be easily seen for Vdot=54, where T-pace is 4:00/km and the predicted 15k time is 59:30 or 3:58/km, the 2s difference is probably from rounding. I-pace is 3k pace (when Vdot=37 or lower) to 5k pace (when Vdot is 70 or higher).
I found helpful in the beginning when doing T sessions to set my watch on current lap pace and gauge at 0.5 mile to see if was on pace. After many sessions you get more used to the ‘comfortably uncomfortable’ feeling.
Hi, I'm 41 and run for fun. My recent Half Marathon was 1:27:27 (~4:08 per km) so congrats on 1:28:28 (funny coincidence). It could be that you need strength training to manage the volume you're doing. Doing easy days slightly slower than faster is wise. I would also recommend barefoot running. Good luck. Do you measure heart rate? What is your % for E?
I thought that was brilliantly explained 👏🏻 I’ve got the book and agree , it’s in a class of its own in terms of really getting your best out of yourself . No more “junk “ miles 👍🏻👍🏻
This was an excellent synopsis! I base a lot of my coaching principles off Jack Daniels...I know he has a new edition and I'm hoping to pick it up. Agree with you that 3 quality sessions for a beginner is too much in most situations, but for more experienced runners that 6-day weekly layout works well. And all the yes to doing strides!! How's your running going 1.5 years later??
Great insights! I’m 2 years in with a similar 1/2 M time as you. I’ve come to the same conclusions as you in terms of training. The only extra thing I’ve added is the Stryd footpod bc my normal runs are through rolling hills and can’t rely on pace.
Great insights you shared, thanks a lot! I Started out reading "Advanced Marathoning" by Pete Pfitzinger and Scott Douglas, but I really felt there was something missing in that book? Don't get me wrong though it's an absolutely great book to start out with. It covers everything running related, and gets pretty sciency as well (which I really love!). I then thought that I might just try out Daniels' Running Formula, and I have just gotten myself a printet copy of the 2nd edition ;) And I'm really looking forward to reading it! Cheers 8D
In one of the early chapters he extremely emphasises about consistency. I found success with his plan by running mostly easy runs then the quality sessions. The quality sessions were always different each week which felt more enjoyable and challenging. Definitely key to follow his plan closely in Phases 3 and 4. I’m just coming off an injury so I’m in a total rebuilding plan I’m using his plan again for a fall race.
Hi Chris, After this 10 week block did you think you were in PB shape to tackle a range of distances like 5km,10km and even HM? Also we’re you tempted after 4-6 weeks into the block to do another time trial to re adjust your VDOT? I’m undecided what plan to follow, either a base building (I like the thought of weekly repetition) or more distance specific plan from the DRF book? Many thanks, Stuart
Hey Stuart, I don’t think I was in PB shape after this block. It was mainly to build a little consistency and get a flavor of different kinds of workouts. My intention was to do a more specific block afterwards. As for VDOT, I feel like mine didn’t improve in only four to six weeks. Many weeks later I do feel an improvement but not during that block. I would recommend finding your weaknesses and trying to work on them! For example, I am trying to prioritize long runs because I’m terrible at them!
@@MrTheHuThanks for your reply Chris. Great advice. Like you say I’ll use the base plan to experiment and find weaknesses to work on (mines cadence, rarely get over 160/min). Btw, Virginia looks a beautiful state. Enjoyed your filming and great editing. Regards, Stuart
@@MrTheHuwe intended to go to USA this summer after visiting Florida two years ago. Hopefully, if restrictions lift we can still travel🤞. VA looks very green (bit like UK). Florida was a little hot for me in August 😅
These 5 reflections are similar to my own, despite me having not actually read JDs book (I've just read up on running theory on the web / watched videos like this). Your fifth point resonated the most. I also struggle with pace awareness and often find myself running 6.30 miles when I'm meant to be running 7.00 miles and vice versa. However, I disagree that the solution to the 'pace awareness' problem is to adjust pace. I think the solution is to adjust awareness, which only comes with experience (which I don't have). Unrelated question - can you say more about your threshold and interval days? I.e. What distances, durations and rest ratio (and whether you were actively resting or not)? And did you see a correlation between HR and type of workout (I.e were you in zone 4 for the majority of your threshold days)?
Hey James, thanks for watching. You are right. Pace awareness is key and I think trying to find the right feel or effort level is critical. I was doing some half marathon training (prior to some health issues) and I really liked sets of 4 minutes at interval pace with 3 minutes slow jogging rest. And then for threshold, I was doing workouts like 6x6 minutes with 1 minute standing rest. Also embedding threshold work into the long run like threshold work + 60’ E + more threshold. Depends on the distance I suppose. (I only have a wrist HR monitor so I don’t really use HR data)
it's long time from your question, but I would like to suggest a rest ratio that I find and until now looks pretty decent. Threshold - 30%, 25% or 20% of effort. 6min at T with 30% (2min) 25%(1min30s) 20% (1min) of standing rest Interval - 70%, 60% or 50% of effort. 4min at I with 70% (3min) 60%(2min30s) 50% (2min) of acctivily rest Repetion - Jog same distance or 2x time of effort 200m at 45s jog 200m or 1min30s 400m at 1min30s jog 400m or 3min Time of rest depends on phase that you are.
Long run is by far the importants session.
About to start following Jack Daniels' training principles, wish me luck.
The book content is great. I created a spreadsheet for easy access to the time intervals.
I learned to pace myself implementing the VDOT system and noticed improvement every four weeks (of course everyone has limits)
Marathon pace training and 30 second walk brakes during long runs helps me with my workouts. Thanks for sharing.
Had ordered the book even before this had popped up in my feed. Looking forward to reading and training under the influence of (the legendary) Jack Daniels (haha even he used to laugh about that). thanks for summarizing some of your take aways here! Happy running!
Interval pace is 3k or 100% vo2 max pace - 5k pace is 95% vo2 max
Thank you, mate! Wishing you the best of luck with your continued running journey!
In my estimation, the “secret” to distance running is in two workouts: a long run with goal race type efforts after the mid point, and a threshold day. Fill the rest with easy miles (for most runners).
Excellent information. Thanks
About the 5th things, it's almost "marathon" pace.... i agree with everething, GREAT VIDEO, i'll record a similar in portuguese... thank you
Daniels is a great introduction to the principles of training. Most modern training plans are based on Daniel's ideas, even if they emphasise one aspect above another, or have a different mix of different intensity levels to that suggested by Daniels.
Thanks, Christopher. If you'd like to try out a plan from Jack on our app let us know.
@V.02 and @ChristopherHu I just signed up for the Adaptive Training (self-coached) plan on the VdotO2 app/website and it rocks after only 2 weeks. I just watched all ten week videos from you Christopher. Learned so much! The only thing I will mention is that it would have been nice to see you compare Time Trials with another 13.1 HM TT like you did before the ten weeks (or compare some lesser distance, like the 5K you mention); without that comparison, there is no way to determine if the 10-week block was effective, and there is no way to accurately determine if your suggestions (eg 2 quality days one week, alternating with 3 quality days the following week) is as effective if one did another ten week in that revised fashion. I am hoping you will take VO2 (Jack Daniels) up on their offer to try a plan on the app/browser and documenting your journey on UA-cam. Thank you, Christoper and Vo2.
Daniels does distinguish Interval from Tempo pace in the book. You're correct in saying your interval pace is essentially your 5k pace, Daniels defines it as your 3k to 5k pace. Threshold pace might be very close to your half marathon pace. I believe he says it's basically your 1-hour race pace. This shouldnt be extremely difficult for 20-30 min bouts
When he paused and sipped that drink was funny to me
R-pace is roughly your mile pace, T-pace is your lactate threshold pace, which is roughly what a person can hold for 1 hour. This relationship can be easily seen for Vdot=54, where T-pace is 4:00/km and the predicted 15k time is 59:30 or 3:58/km, the 2s difference is probably from rounding. I-pace is 3k pace (when Vdot=37 or lower) to 5k pace (when Vdot is 70 or higher).
I found helpful in the beginning when doing T sessions to set my watch on current lap pace and gauge at 0.5 mile to see if was on pace. After many sessions you get more used to the ‘comfortably uncomfortable’ feeling.
That’s a great tip. True threshold pace is definitely hard!
Wicked video mate. Convinced me that it’s worth buying the book!
Hello Chris and thanks for the great summary and insights pertaining to your 10 week training block...very inspiring and motivating!!
Thanks, Nakia! I see you putting in work! Keep it up!
@@MrTheHu Yes taking it slow and easy right now!!
btw. It's a bit of a stretch to label yourself as a "beginner runner", and then go ahead and choose the Gold Elite Plan from the book, I would argue!
JD is not for beginners. Beginners should first work on ramping up volume, consistency and injury prevention.
Hi, I'm 41 and run for fun. My recent Half Marathon was 1:27:27 (~4:08 per km) so congrats on 1:28:28 (funny coincidence).
It could be that you need strength training to manage the volume you're doing. Doing easy days slightly slower than faster is wise. I would also recommend barefoot running. Good luck. Do you measure heart rate? What is your % for E?
I thought that was brilliantly explained 👏🏻 I’ve got the book and agree , it’s in a class of its own in terms of really getting your best out of yourself . No more “junk “ miles 👍🏻👍🏻
I find Daniels pretty tough. I'm trying to figure it out!
@@MrTheHu nice going that was pretty outstanding.
This was an excellent synopsis! I base a lot of my coaching principles off Jack Daniels...I know he has a new edition and I'm hoping to pick it up. Agree with you that 3 quality sessions for a beginner is too much in most situations, but for more experienced runners that 6-day weekly layout works well. And all the yes to doing strides!! How's your running going 1.5 years later??
Great insights! I’m 2 years in with a similar 1/2 M time as you. I’ve come to the same conclusions as you in terms of training. The only extra thing I’ve added is the Stryd footpod bc my normal runs are through rolling hills and can’t rely on pace.
@@freeman727727 agreed, the Stryd really helps pacing when you run hills.
Great insights you shared, thanks a lot! I Started out reading "Advanced Marathoning" by Pete Pfitzinger and Scott Douglas, but I really felt there was something missing in that book? Don't get me wrong though it's an absolutely great book to start out with. It covers everything running related, and gets pretty sciency as well (which I really love!).
I then thought that I might just try out Daniels' Running Formula, and I have just gotten myself a printet copy of the 2nd edition ;) And I'm really looking forward to reading it! Cheers 8D
Dropped my half marathon time with the VDOT plan by about 15 minutes. Like he said 85-90% easy last percentage is harder
Remarkable improvement. What would you say contributed most to that improvement?
In one of the early chapters he extremely emphasises about consistency. I found success with his plan by running mostly easy runs then the quality sessions. The quality sessions were always different each week which felt more enjoyable and challenging. Definitely key to follow his plan closely in Phases 3 and 4. I’m just coming off an injury so I’m in a total rebuilding plan I’m using his plan again for a fall race.
@@Fearlessfranek Consistency is indeed key!
Are you still using the JD training plans?
can you make a video to see if there was an improvement of performance?
Hi Chris,
After this 10 week block did you think you were in PB shape to tackle a range of distances like 5km,10km and even HM?
Also we’re you tempted after 4-6 weeks into the block to do another time trial to re adjust your VDOT?
I’m undecided what plan to follow, either a base building (I like the thought of weekly repetition) or more distance specific plan from the DRF book?
Many thanks, Stuart
Hey Stuart, I don’t think I was in PB shape after this block. It was mainly to build a little consistency and get a flavor of different kinds of workouts. My intention was to do a more specific block afterwards. As for VDOT, I feel like mine didn’t improve in only four to six weeks. Many weeks later I do feel an improvement but not during that block. I would recommend finding your weaknesses and trying to work on them! For example, I am trying to prioritize long runs because I’m terrible at them!
@@MrTheHuThanks for your reply Chris. Great advice. Like you say I’ll use the base plan to experiment and find weaknesses to work on (mines cadence, rarely get over 160/min). Btw, Virginia looks a beautiful state. Enjoyed your filming and great editing. Regards, Stuart
Sounds like a plan! DRF has sound training principles! And yes VA is awesome! Come visit!
@@MrTheHuwe intended to go to USA this summer after visiting Florida two years ago. Hopefully, if restrictions lift we can still travel🤞. VA looks very green (bit like UK). Florida was a little hot for me in August 😅
@@stun5866 one day! Just a warning, VA is very humid in the summer! :)
There is a 4th edition is it worth buying if u have 3rd.
still running?
These 5 reflections are similar to my own, despite me having not actually read JDs book (I've just read up on running theory on the web / watched videos like this). Your fifth point resonated the most. I also struggle with pace awareness and often find myself running 6.30 miles when I'm meant to be running 7.00 miles and vice versa. However, I disagree that the solution to the 'pace awareness' problem is to adjust pace. I think the solution is to adjust awareness, which only comes with experience (which I don't have).
Unrelated question - can you say more about your threshold and interval days? I.e. What distances, durations and rest ratio (and whether you were actively resting or not)? And did you see a correlation between HR and type of workout (I.e were you in zone 4 for the majority of your threshold days)?
Hey James, thanks for watching. You are right. Pace awareness is key and I think trying to find the right feel or effort level is critical. I was doing some half marathon training (prior to some health issues) and I really liked sets of 4 minutes at interval pace with 3 minutes slow jogging rest. And then for threshold, I was doing workouts like 6x6 minutes with 1 minute standing rest. Also embedding threshold work into the long run like threshold work + 60’ E + more threshold. Depends on the distance I suppose. (I only have a wrist HR monitor so I don’t really use HR data)
it's long time from your question, but I would like to suggest a rest ratio that I find and until now looks pretty decent.
Threshold - 30%, 25% or 20% of effort.
6min at T with 30% (2min) 25%(1min30s) 20% (1min) of standing rest
Interval - 70%, 60% or 50% of effort.
4min at I with 70% (3min) 60%(2min30s) 50% (2min) of acctivily rest
Repetion - Jog same distance or 2x time of effort
200m at 45s jog 200m or 1min30s
400m at 1min30s jog 400m or 3min
Time of rest depends on phase that you are.