We found 66 Reddit comments about Daniels' Running Formula. Here are the top ones, ranked by their Reddit score.
My advice is start with either Jack Daniels' or [Pete Pfitzinger's] (http://www.amazon.com/Advanced-Marathoning-Edition-Pete-Pfitzinger/dp/0736074600/ref=pd_sim_b_4?ie=UTF8&amp;refRID=19PK2FVW02JWZ7FA2WGX) books. They are quick reads that have everything you need to know to get started on racing a marathon (or half). Both books are organized well so you don't really need to read them cover to cover. They cover both the science plus have appendices with exact daily plans to follow.
I guarantee you that you will be much better off spending <$20 on one of these books then wasting a lot of time trying to piece together free info on the internet.
I'm a fan of Daniels' Running Formula. I'd suggest picking up a copy and following the Red or Blue plan for a season, then trying the 5-10K Training plan. Joining a running club would also be a good option. Good luck!
If you know nothing about marathon training, buy Pfitz's Advanced Marathoning or Daniels' Running Formula and give it a read. Either of those is a good starting point, but I'd probably suggest Daniels' if you're used to shorter races. Pfitz has only marathon info (for the most part) and Daniels has everything, so comparing his marathon info to his shorter info might be helpful for you in particular, since you probably have a decent understanding about the shorter races and can use that as a baseline comparison.
Given your background, 6 months should be okay, but starting at 15mpw is not going to help. I'd look at two months of base building followed by a 4 month plan. 2 months is not a lot to ramp up to 50mpw, but again, if you've done 100mpw in the past, you should be able to go a bit more accelerated than most and still be safe.
I wouldn't even set a goal yet, to be honest. It could be anywhere from 2:30 to 3:00 depending on how you handle getting back up there in mileage.
Daniels' Running Formula is my favorite. Every serious runner should read it. The third edition is due out soon.
Edit: Lore of Running is more of a reference book. Good to have, but I recommend Daniels' first.
Long run I would start at maybe 8:45, and then work down to 8:15ish. If you are going to do 1000 repeats, aim for your current 5k pace or maybe 5 seconds a mile faster with 3 minute rests. I would focus more on tempo runs for the summer, so 3 miles at a 7 minute pace, or 2x2 miles with a 2 minute rest in there and a couple mile warm up/cool down at easy pace.
You might check out summer of malmo, it is pretty much designed for someone like you doing summer work. Also check out Daniels Running Formula, and faster road racing. Daniels is where I pulled the training paces from, and faster road racing has base building plans which would help a great deal. You might be able to find them in a library, but I haven't seen them personally.
I think the first order of business for you would be to work up to a frequency of 5-6 days a week and 25-30 MPW. Don't worry about higher intensity running until you have a base established.
Then you would benefit from finding a 5k program that you like. All of the stuff you are wondering about would pretty much have clear answers if you found a good program. A solid 5k program would improve both your 5k and your mile time. And it would also answer questions like how long on your long run, how to get your E mileage, when do to hills, how to do interval work, how fast, etc.
I'm a fan of Jack Daniels, and if I were in your shoes I'd be running one of the 5k plans from Running formula. Pfitzinger is also popular here. And Hal Higdon has some 5k plans posted online.
I cannot recommend Jack Daniel's book enough! It has fantastic explaining training concepts and making it understandable. It also has specific training plans for every distance from the mile to the marathon.
The 2Q plan dictates two hard workouts per week. One is usually tempo or interval work, one is a long run. Other than those two workouts you just run easy whenever to meet a certain distance per week. I workout hard Tuesdays and Saturdays and then the rest of the week it doesn't matter which days or distances I run ... as long as I get my mileage for the week in.
>Do you think my initial goal (3:10) was unrealistic based on my mileage in training?
This question is based on the individual, however increasing your weekly mileage safely will not hinder your performance. There are plenty of people who run much faster on less mileage, but this does not mean that you can.
>Did I simply go out a bit too eager and pay the price?
The marathon is hard. Each race day is different, and with longer distances small things like a few degrees temperature difference take a toll later in the race. General consensus is that if you're running the second half slower than the first you went out too fast.
>If training could have yielded better results, would you put performance drop down to slight illness?
I'm sure getting sick didn't help, but knowing how much it may have slowed you is impossible to know.
>For next marathon, what would you recommend I do differently? I suppose more smart mileage.
Your previous PR times seems to scale pretty well, so I don't know what specifically you should do differently outside of the normal advice that more miles won't hurt.
The Higdon plans are pretty good and I've used them myself in the past. You'll find that many runners here in /r/AdvancedRunning "move up" to the plans in Advanced Marathoning , and Daniel's Running Formula. Advanced Running focuses more specifically on marathons, while the Daniel's book pretty deep into explaining the science being training.
I highly suggest picking up Jack Daniels Running Formula. It will describe what different running workouts are, what they will do for you as a runner, and will provide some training plans. As a coach you need to know your shit, so get to studying. Also, you need to be a leader, so you need to start running as well :)
I went vegan this time last year and have since run 3 marathons. I don't take any supplements, but I recommend Daniel's Running Formula. I was surprised to learn that training for a marathon entails more than just packing on miles. Good luck.
I started running in June with a 21:20 or so 5k, and I got down to 18:42 in October. I think I would have been low-18s in November, but I didn't manage to race.
What I did is: buy Daniels and follow it as closely as I was able. That's it.
Can't promise it will work work for you, but it did for me.
there are a lot more training options other than Hal Higdon!
to name just a few
This is a very very basic question and there aren't any real "tips".
Your best bet is to following a training program and see how it treats you. Most people recommend Jack Daniels or Pfitzinger.
/r/running has some excellent advice from regular users, many of whom are quite fast and experienced. They just don't take well to random posts like, "I ran my first 5k today!" and "How do I stop having to poop mid-run?!" and "It's cold out what do I wear?" and "My shin hurts, is running not for me?" The weekly threads are where it's at, in particular Super Moronic Monday (posted on Tuesdays) and the weekly Training Thread (Sunday? I can't recall).
For more specific, constant training advice, /r/advancedrunning, no question. There are professional runners on there, as well as no shortage of national-level sub-elite runners (all distances generally 800m+) and regional/local elites (for running this would mostly correspond to men ~16:00 in the 5k, women ~18:00 in the 5k... so still athletes with loads of competitive training experience).
I'd recommend that OP pick up Daniels' Running Formula, an excellent resource with plenty of information on 800m/1500m training, as well as training for longer distances.
Pfitzinger Advanced Marathoning is what I base most of my training on. The first time I did one of his plans is the major turning point from me being "meh" to actually kind of decent at marathons.
Daniels' Running Formula is a staple, with a wider focus. I tend to lift specific workouts/weeks from his plans.
Hansons also has a great reputation, but I haven't used it personally. They mainly approach it as trying to train you to run the last part of the marathon.
Hal Higdon has good plans if your goal is to just finish and not die.
Most of these guys have plans for various levels of runner. The "easiest" Pfitz plan peaks at about 55 miles per week. Daniels is more "you pick your peak mileage, and then adjust according to a % for each week". It is pretty important to not bite off more than you can chew. As you learned, the most important thing is to get to the start line healthy.
Jack Daniels in Daniels' Running Formula on why easy running is benifitial:
> Easy running does a good job of developing the heart muscle, since the maximum force of each stroke of the heart is reached when the heart rate is 60 percent of maximum. As you run faster, the heart rate and the amount of blood pumped with each heartbeat (referred to as stroke volume) increases minimally. So fairly easy running is a good developer of the heart muscle, and although it doesn't feel as if you are working very hard, your heart is.
> Another benefit of Easy running is an increase in vascularization (opening of more tiny blood vessels that feed the exercising muscles) and the development of characteristics of the muscles themselves that are involved in running. Even during easy running, your heart id developing a good amount of blood and oxygen to the exercising muscles, and these muscles respond by making changes in the muscle fibers that allow the muscles to accept more oxygen and convert more fuel into energy in a given period. In fact, many of the benefits gained as a result of this process are a function of time spent stressing the muscle fibers. You will no doubt spend more time accomplishing this goal by running easily because it is easier to last longer at a comfortable pace than it is at a hard pace.
Daniels' Running Formula has a chapter on 1,500 to 2-mile training. That book is pretty well respected in general, but I've never trained for those distances so I'll let others speak to the quality of the specific mile training advice he gives.
Daniels has some "Running for Fitness" plans in his book. I highly recommend it.
You should check out Jack Daniels Running Formula, it is a wealth of information for training and covers almost everything you're asking about including breathing, pace, cadence, as well as training plans for runners of all paces. You can find it [here] (http://www.amazon.com/Daniels-Running-Formula-3rd-Edition-Jack/dp/1450431836) on Amazon for about 20 bucks!
I paid for a private running coach. In fact, I have a couple of them:
Daniels and Pfitzinger have had the most influence on me.
Gotcha. Well, you have the benefit of not having a hard deadline to meet these goals, so that pressure is off!
It sounds like you're taking enough recovery then. If I were you I'd also look into buying the Dr. Jack Daniels running book; https://www.amazon.com/Daniels-Running-Formula-3rd-Jack/dp/1450431836/ref=sr_1_1?ie=UTF8&amp;qid=1502830279&amp;sr=8-1&amp;keywords=Jack+Daniels+running+book . This will give you a good idea of what splits should look like for certain paces across most workouts and races. Just seeing the runners world plan means you're just seeing basically one out of 70 plus columns from the book with no reference of what your splits are actually suggesting you are capable of. This book is truly a running bible and will help you better understand your training now and into the future.
It all depends on the kind of shape they're in. This included my own mother when she was sedentary and wanted to get into shape like the people I coached. She was overweight and about 60 at the time. In one year she went from couch potato to finishing a half marathon in 2:45ish with no injuries and maintained that on her own after for several years.
For someone who is healthy, active, and only 23: read up on the best way to race a 5k, then go run the 5k. You should feel like you are about to vomit and fall over right after you cross the finish line. From there you can put together a good baseline.
Check out Daniels Running Formula for a chart/graph that you could then use for all sorts of paces. It's one of the best books for medium distance I found. If you want to specifically go for marathons, after you've done your first transition to Advanced Marathoning for some amazing training schedules.
The purpose of long runs is to build mitochondria and capillary beds. This takes time. You won't see immediate results. How long have you been running and how long are your slow runs?
A general rule of thumb is that 80% of your running should be at a slow pace. But this rule applies to runners who have built up their base mileage. You need to go base to square 1 and continue building base mileage by strictly running easy runs. Probably your 10 min per mile pace, but as long as it is in heart rate zone 2 (aerobic) or lower, you're good. These easy runs are critically important for building aerobic capacity and strengthening your skeletal system (including tendons/ligaments/joints). If you skip this base building phase, your risk of injury can be dramatically higher. All new runners should be running all of their runs at an easy pace. I can't stress to you how important this is. If you want to get faster or be a lifelong runner, the month or two this will take is a drop in the bucket in terms of time.
Speed work during this base building phase can be done as strides. Add them into your easy runs once or twice per week. Strides are 15-20 second bouts that are run at mile pace. They are NOT sprints. You won't be running on the balls of your feet. After each stride, you'll recover over the course of 90-120 seconds. Long enough that your heart rate settles. Then you can start the next one. Do the strides at the end of your easy run. Start with 5 strides once per week. You can begin increasing the number and frequency that you do them each week. These will help improve your running economy and get your body accustomed to running at faster paces.
You can safely add 10% more miles each week. Get your mileage up to 25 miles per week for a couple weeks, then you can begin doing other speed work like intervals and repetitions.
I'm speaking to you as someone who followed these rules to a T since May of this year. When I started in May I was slow. Frustratingly slow. But I stuck with the plan and got my miles up. Then I added speed work. Here's my progression since May.
Month | Mileage | Avg Pace (min/mi)
May | 24| 11:18
June | 51| 11:02
Jul | 91| 10:22
Aug | 119| 9:44
Sept | 162| 9:43
Oct | 103| 9:01
Note that the average pace listed is the average for all miles run during that month. I just ran a 5k over the weekend in 19:46 (6:22 min/mile). I'm not young either, 36.
Be patient. Slowly add miles. Train smartly and you won't get injured.
If you want a book to follow, get Daniels' Running Formula. He lays everything out that you need to do. Once you get your base mileage down, he has speed workouts in there that will kick your ass and make you faster.
I definitely think you can get it or come pretty close. You clearly have some solid natural talent and those lifetime miles always help, even if its been a while. Plus the fact that you haven't put on weight helps too.
I think it depends on what type of training you respond to best, but from reading Daniels and Pfitz books recently, there are sort of the 4 types of training that are important for the 5K. Easy aerobic runs/long runs, tempo(about what you could run for an hour or so), interval/V02 max(3k-5k pace) and repetition/speed(about mile pace or so). I think tempo and V02 are more important than the speed in the 5k so those should be the focus.
For a 5k time of 17:00 you want to be hitting tempo workouts around 5:54. Things like 4-6x1 mile with 1 min rest, 2-3x2 mile with 2 min rest, or a 4 mile tempo run. For the V02 stuff you want to be at around 5:25 mile pace or 2:42 800 pace. Workouts like 8x800 with 2 minutes jog. 6x1000 with 2-3 min jog. 5x1200 with 3 min jog. The shorter faster stuff is around mile pace. so 75 and under for 400 or 37 and under for 200. Workouts like 200 repeats with 200 jog or 400 repeats with 400 jog.
Maybe try to do any two of those workouts each week and a long run and you can get there I think. One week do a tempo workout and speed. Then the next week V02 and tempo. The week after V02 and speed. Try to get all those systems working. I would say try to make sure you can get your long run up to 10-13 miles or so.
These are what you should be running for a 17 min 5K, so its fine that you work into it. If it means slower pace or less reps, cool. These are just some benchmarks that to shoot for as you get closer to the race. Obviously if you can't handle the 2 quality sessions and a long run right now, back off a little and stick to the tempo and V02 stuff once a week and alternate them maybe. You can always do strides after runs or 200s after tempo workouts to keep some turnover going.
Do yourself a favor and pick up a book if you are serious about it so you can understand why you are doing these workouts instead of listening to me on the internet haha.
Good luck. Keep us posted.
1 - I just finished Running for Fitness (recommended on the wiki). What is a peak as in the program here? Is this the same as a tapering phase? If so then what's happing here between the peak and the taper?
2 - According to Running for Fitness you can run a 5k or 10k just about every weekend. Since you tend to reduce mileage towards the end of a program would I continue that reduced mileage if I want to continue racing every 2-3 weeks or so? How about 1-2 months?
3 - Is Running Formula a good book to learn about running 5k and 10k (I plan to really only run these)? Any other recommendations?
They're all terms from Daniel's Running Formula, a fairly technical book on run training.
Since you have the running background and are interested in improvement, I'd recommend picking up a book from one of the better known coaches. Two very well-regarded resources are Pete Pfitzinger's Faster Road Racing or Jack Daniels Running Formula. For more information on different training plans, check out the Summer Series from /r/AdvancedRunning.
Not only will you find training plans for various distances, but you can read about the philosophy behind the training: What is the purpose of each run you do? How do you structure a training plan for optimal performance?
Edit: And now that I see what the bot linked, I HIGHLY recommend reading /u/itsjustzach's Bicentennial Race Report.
Your legs will adapt to the stresses of running if you give them time and don't demand effort levels that they're not ready to provide yet. I agree with the "slow down" advice that others have posted. If you are a total beginner, you cannot expect to run with Meb Keflezghi levels of endurance. If you are feeling tired, slow down a bit to a sustainable pace. Mix in walking breaks if you feel like you need it.
However - and this has been really useful advice for me - slow running has its place, and fast running has its place. I'm going to take a page out of Coach Jack Daniels' book here: whenever you go for a run, you should know the purpose of the workout. Is the point of your run to develop a base for further training? to develop the heart muscle? to develop resistance to injury? to adapt to the stresses of running? Then run slow and easy. Is the point of your run to develop the ability of your aerobic system to utilize air? or to develop speed? Then run fast and hard (in a controlled way, of course).
The point is that running at an easy effort is very good for you and not something to be looked down upon. It is also a good idea to mix easy effort runs in with quality workouts (i.e., high-intensity interval workouts).
Given what you've said, it sounds to me like you're at the point where most of your running, if not all of it, should be at an easy effort level. Consider doing some sessions where you walk for a few minutes to warm up, then alternate running for a few minutes and walking for a few minutes to recover. After a while, that will get easy. Then you can gradually increase distance, pace, etc. Just build up slowly.
I'd recommend getting this this book. It shows you how to set up an entire training plan based on your preferred distance, and the author has two PhDs in physiology.
His philosophy is the least amount of effort for the greatest amount of improvement.
Daniels' Running Formula
There are a few ways to determine it.
Personally I go by heart rate, using a chest strap (the wrist based are too inaccurate to rely on IMO). Once you do a max heart rate test, you can use that to set zones 1 (easy) through 5 (hard). Zone 1 is too easy to really be used much except for recovery runs. Zone 2 is where I do the bulk of my training. It's a somewhat easy, conversational pace. For me this works well because I like to run on trails most of the time, and pace will vary depending on hills, sand, grass, rocks, etc. This way I can run off effort rather than a specified pace. My Z2 trail pace ends up averaging around 10-11 min/mile, even through my road 5k pace is 7 min/mile. On the road, my Z2 pace is around 9:30 min/mile. Z3 doesn't get used too much. Z4 is a threshold/tempo or other "comfortably hard" effort. Z5 I really only hit during intervals or a 5k where I'm going all out.
The other way would be off pace, if most of your running is done on relatively flat roads. Jack Daniels VDOT calculator gives some estimates of training paces. Based on your most recent 24 min 5k, assuming that was pretty much all out:
Easy: 9:48-10:46 (bulk of miles)
Marathon: 8:44 (can be used for long run efforts)
Threshold (5-15min efforts): 8:10
Intervals (3-5min efforts): 7:31
Reps (1-2 in efforts): 7:07
Notice the big gap between easy runs (9:48) and the start of the workout paces (8:44). Between that are sort of "junk miles" and because they aren't targeting any system in particular, they don't increase fitness as well as other paces.
Keep in mind, these numbers are going to change pretty fast as you increase your race performances.
Lots of great books out there on running, and most tend to follow the same general approach, with the small details being the difference.
Matt Fitzgerald 80/20 - a good primer on why slower running mixed with hard efforts can work really well https://www.amazon.com/dp/0451470885
Jack Daniels - A much more specific book on figuring out a good training plan. https://www.amazon.com/dp/1450431836
This is the book for you, assuming you want to geek out at charts and numbers
http://www.amazon.com/Daniels-Running-Formula-3rd-Edition-Jack/dp/1450431836 buy this. do what he says.
There’s a book
it sounds like you're on the right track. A long run, some easy runs, and some interval work. Thats good, and 17:21 is pretty good and being in 10th grade you probably have a ton of room to improve...are you looking to make improvements for next cross country season? how many months away is that?
I'd suggest reading Daniels Running formula, I read it this past spring and went from a 18:19 5k a year ago to a 16:44 5k this summer. It has a ton of info on training paces, progressing weekly mileage, workouts for different race distances, etc.
Also take a look at the Vdot training paces, enter a recent race result and it'll show you proper training paces for different workouts. The Vdot idea is discussed in Daniel's book. https://runsmartproject.com/calculator/
A couple options to check out:
So the shared links are gone, and I couldn't find out what they were, but you can buy the book it's based on here, or you can also....arrrr. Except it's on one of the alternative sites, not...arrrr.
Also, if anyone is interested in learning more about vo2 max stuff and/or especially running training, I highly recommend you check out Jack Daniels' Running Formula (the physiologist not the distiller). He lays out all that stuff pretty well and it's very readable.
Going sub-40 requires interval training and solid weekly mileage. There are no shortcuts or secrets. It will take time. You first have to get sub-44, then sub-43, then sub-42, and so on. Pick up one of the major training guides like Pfitzinger ,
Daniels, or Hudson. You can get any of these used for a few dollars, or new for not much more. While there are endless debates about which plan is best, you're just trying to get under 40:00, not qualify for the Olympics, an any of these will help you do that.
daniels' running formula
its more than a training plan...its science.
Wildland firefighter here. I like to hike/walk my dog and/or run about 4-5 days a week all winter. I work out in the gym 2-3 days/week, focusing mostly on legs. Upper body is kinda 'meh' I just aim to be able to do like 15 pull ups. I'd suggest Daniel's Running Formula if you're starting totally from scratch.
Hey, I know I'm late to the party but I wanted to help. I highly recommend two things:
Sounds like you should read http://www.amazon.com/Daniels-Running-Formula-3rd-Edition-Jack/dp/1450431836
You could read up on it. More knowledge is better. Everyone here seems to like this book (mine arrives today):
I'm currently really enjoying Daniels' Running Formula.
When I first started training for a full marathon, I used the book Daniels Running Formula to develop a plan.
Were I stating out today I'd DL the Runkeeper App on my cell and pay for the year membership - doing so adds some bells and whistles but importantly it adds a customizable training plan for marathon training.
It literally can't be simpler, and the app tracks your progress.
In reference to your edit, I think a great beginner/intermediate running training book is Jack Daniel's Running Formula. Some stuff in it may already be familiar to you, but if you want to know enough about running training to plan/understand your own workouts (which I assume you do as a former good cyclist) it's a really good start.
I'm not going to go too indepth on training (that's what the book is for, plus I wouldn't even make a dent in really talking about training) but I will make a few points just from what you've said here.
> I've been doing around 3 miles a day for the past two weeks and can usually hold an 8 min pace for a 5k effort. My heart rate is through the rough and it doesn't seem like it is going to get any easier.
Slow down. I know, it's going to be a blow to the ego, but running is a fairly specific activity and it's going to take some time for your body to adjust. You'll still see improvements without grinding every single run. The good news is with your background, you should see quick improvement as your running economy begins to improve, as a lot of the cardiovascular base is already there. This will be a nice change after being elite at cycling (where so much work is required for even a minuscule improvement). If you want to go fast, set specific workout days, and even those should have an easy warmup and cooldown.
>rack up some serious mileage in the future months/years to come.
Just a warning to not do too much, too fast. A huge difference between running and cycling is the amount of wear that the impact of running can put on your body. Slowly ramp up your mileage over time, giving the joints and tendons time to adapt, or else you'll end up hurt (like me....). It's tempting to pour yourself into this new sport with as much intensity as you put into cycling, but you can't be running 100+ km weeks right off the bat.
>been doing around 3 miles a day for the past two weeks
I'd take a rest day once a week. Maybe go for a swim or bike on Sunday's instead. Even when I was running 8 times/week I still took Fridays completely off.
Feel free to ask if you've got any other questions I can try to help with!
To put it in perspective... I can go 16 mile long runs in the 5:50s, but I can't go sub 4:30 in a mile.
So, try and get to at least 40-50 miles perk week. Buy good shows. Get new shoes every 300 miles. Log your miles on your shoes. Try to get your regular training pace below 7min. A GPS watch is amazing. Then, once you are at 40mpw, which could take a new runner a few months to get to (try and add a few miles per week), then throw in workouts like tempo runs, fartleks and intervals. You can google those and find out what they are. Want a book? http://www.amazon.com/Daniels-Running-Formula-3rd-Edition-Jack/dp/1450431836
Sure, probably should've included that. I have been running competitively since 1992, and have raced every distance from 400m to marathon. From 2004-2008, I was coached by Jack Daniels in Flagstaff, AZ. I draw heavily upon that experience and Daniels' Running Formula in my training. When I'm physically sound, I train 80-100 miles per week.
My training has been sporadic the last three years as a result of a sports hernia. Surgery last summer left me slightly improved, and a follow-up surgery last Wednesday will hopefully put me in a position to be more competitive. Leading up to last week's surgery, I was training ~60 miles per week.
Last month, I ran my first race in 3 years - 5k, 17:02. Not where I want to be, but I was satisfied given the circumstances. PRs at other distances: 2:51 marathon; 1:17 half; 34:22 10k. I'm not setting any records out there, but I worked hard for those times and I'm proud of them.
I have no formal experience as a coach, but I have provided training plans and guidance to many friends, family members, and coworkers over the years. Also, I recently went through a program offered by NFHS and USATF, and am now a certified track and field coach.
Saint Jack's book will answer these questions for you. It's an easy read.
BTW Sasha's calculator can also give you an idea using your volume and performance of how fast you can hope to run the marathon.
OP, I'd recommend getting Daniels Running Formula, as he goes into sufficient detail on what interval times and intensities you ought to use to train, based on what you're currently capable of doing. His method is built around improving your VO2max in general, not to mention getting ready to race at any distance.
If you’re a fan of sweat elite, I could also recommend you look to the NOP (I know, unpopular opinion) training logs, it’s quite the opposite. Their sample week is something like . Additionally, training for a marathon, and training more specifically for 10-mi and down are two different things.
Also, the easy pace isn’t an indicator of race performance, obviously. It’s an indicator of ability to handle work volume (see Daniels , Hansons , Heinonen & Heinonen , Fixx , and especially Noakes ), which actually supports your statement about the intersection between speed and endurance (threshold runs, tempo-oriented intervals, etc - is at least what I’m assuming you’re talking about).
Furthermore, as I stated in an above comment, this is casual pace. I could tape a one-person podcast at these paces. Granted, because I’m running the audio quality wouldn’t be that great; but these paces feel like a trot. I’m painfully bored, and barely exerting. I’m never above an 11RPE on the 6-20 scale.
Thank you for the notes and article recommendation, though.
EDIT: All About Road Racing link addition.
i started on hal higdons and ended up not liking it. too much just running, not nearly enough quality to make me feel like i was improving.
i picked up Jack Daniels Running Formula and really, really like it. it has plans from general fitness to 800m to full marathons. i recently PRed my half after doing his blue fitness into an HM plan, all the while i was getting faster on my easy days. the book teaches a lot about programming weeks, which i consider to be the most important thing one can take away from this book. its worth checking out imo.
Or you could just buy the book.
> Any advice in training for a 5k/10k?
Here are some 5K training plans to choose from.
Daniels' Running Formula will make you knowledgeable so you can be a smart runner and train in the most effective way.
1 - I'd say your times are pretty decent. For reference a sub 20min 5k is quite good and a sub 17min 5k is elite.
2 - For training tips, I recommend this book: Daniels' Running Formula
It has training programs from 800m to marathon and it is a very useful resource.
Or you can simply just add speedwork into your weekly routine to get better at sprinting.
Sure! I just picked up this book: https://www.amazon.com/Daniels-Running-Formula-3rd-Jack/dp/1450431836/
I read through most of it (there is a ton of information in the book), but the 40 mile 2Q marathon plan was the one I ended up choosing. It seemed to fit best with my current commitments and was also challenging for me without being too intimidating.
This also seemed like a good comparison between marathon plans: http://fellrnr.com/wiki/A_Comparison_of_Marathon_Training_Plans
I don't have experience with many of those plans, so I'm basically taking the author at his word. I assumed I would fit into the "Improver" or "Enthusiast" category and went from there (even though I had never run a marathon before).
Check out Daniel's Running Formula, it's what my coach used and it felt pretty effective to me at least.
I would suggest a lot of Interval paced training, assuming you already have a strong base to work with. Speed workouts when it counts of course, but from what I remember, Interval pace is the bread and butter of mid-distance events like the 800.
I haven't read it, but I would check this one out: https://www.amazon.ca/Koerners-Field-Guide-Ultrarunning-Ultramarathon/dp/1937715221
I have read "Daniels' Running Formula" which is very very good: https://www.amazon.ca/Daniels-Running-Formula-3rd-Jack/dp/1450431836/ref=sr_1_sc_1?s=books&amp;ie=UTF8&amp;qid=1469153523&amp;sr=1-1-spell&amp;keywords=Daniels+runnnig
I also recommend "Advanced Marathoning" which is a better all purpose "how to be a runner" book than Daniels, but a bit less scientific.
Both have training plans for beginners. And like people mentioned: getting good quickly is easy... it's not getting hurt that is tough!
If you want to know everything there is to know about running with the science to back it up, read Daniels' Running Formula by Dr. Jack Daniels - no, not that Jack Daniels.
Has anyone applied the concepts and formulas from Daniels' famous book to other endurance sports?
This book really helped my distance running in college, but now that my knees are getting a little dodgy with age, I wonder about using the advice for cross-country skiing, etc. Or even using them to structure gym training on the exercise bike, elliptical, etc. to maintain cardiovascular fitness for health benefits.
Got it. A one mile effort is run basically at your maximal oxygen capacity, or VO2max. To increase your VO2max, you need to incorporate some kind of interval training to your runs. This stimulates your cardiovascular system to adapt, increase your maximal aerobic capacity, allowing you to run at faster paces for a longer period of time.
For specifics, both for your goal and running in general, I recommend Daniel's Running Formula, or if you don't want to buy the book, there are tons of summaries online. It's a well validated, evidence based approach to running and training. PM me if you have any other questions. I'm happy to help in any way I can.
Source: Am Exercise Physiologist