My notes are about the third version of the book.
The ARTC community on reddit reviewed this book through means of a few threads. Here are some links, I believe I got all of them.
- Understanding Daniels’ Running Formula
- Physiology of Training Intensities
- Training Intensities
- Fitness Benchmarks
- The Season Plan
- All About That Base
Chapter 4: Training Runs and Intensities
This chapter describes the different types of runs he considers and their point. “What is the point of this workout?” is something he likes to repeat.
- Easy. 59-74% of VO2max. 65-78% of maximum heart rate. Go slower or faster depending on how you feel. Build up injury resistance. Building base. Developing heart muscle. Increase in vascularisation. Develop the leg muscles. At least 30 minutes. At most 150 minutes. E is good to fill up your distance for the week.
- Long. Also at E pace. If running <64km: max 30% of distance. If running more, maximum the min(25%, 150 minutes). Increasing E run duration is a confidence boost.
- Marathon-pace. 75-84% of VO2max. (No heart rate estimate?) Use his tables to know the pace. “3 min/10k slower than 10k race pace”. Keep it shorter than min(110 minutes, 29km). For a single session, shorter than min(20% week distance, 29km). Mostly there for confidence and practising water drinking. Obvious for marathon trainers, but also still useful for the rest with same idea. Physiologically same effect as E.
- Threshold. 86-88% of VO2max. 88-90% of maximum heart rate. Peaked and
rested you can race this for 1 hour. Manageable to run, comfortably hard, but
you look forward to the end. Get better at managing and clearing blood
lactate. Improve speed you can keep up for a long time. Two types, both at T
- Tempo runs: One steady block at the pace. Good for confidence. He usually limits these to 20 minutes.
- Cruise intervals: Short rests between blocks of T pace. Can get more T running into the body. (Feels too easy? Shorten the rest). He uses 1 or 2 mile intervals (1.6k and 3.2k) with 1 and 2 minutes of rest respectively. Work to recovery ratio is about 5 to 1.
Single workout no more than 10% of weekly distance. If you can do steady 20 min, then do at least 30 min if doing cruise intervals. Only count the T parts here of course, not the E that is warmup, cooldown, …
- Interval. Purpose: maximize aerobic power (VO2max). To improve it, need intensity close to or at that. Takes 90-120s to work up to VO2max. Maximum you can run at it is 11 minutes. Training between 3-5 minutes, but if you keep recovery short, you can make each interval shorter still. Longer than 5 is too demanding. Shorter works since the short recovery time enables reaching VO2max more quickly in the next interval. From resting, it takes ~2 minutes to reach VO2max. Don’t go beyond your VO2max pace: no extra benefit, just extra useless stress, and your next intervals might be too slow rendering them useless. His I workouts are based on distance in a certain time. Maximum per week: min(10k, 8% * weekly distance).
- (Hard). Like I, but based on time. Pace is by feel of 10-12 min racing. For calculation, assume 5 min =~ 1600m. H is handy at altitude, hitting paces is difficult there.
- Repetition. Purpose: improve anaerobic power, speed, running economy. Form very important. Hard:recovery ratio of 1:2 or 1:3 (based on time). Other suggestion: 400m hard, 400m jog with possible walk the last 10-20 meter. Maximum per week: min(8k, 5% * weekly distance). Single interval should max out at ~2 minutes.
Chapter 11: 5k to 10k training
Addition to R section: mile pace? He mentions it in PII of his 5k plan. Of course with other races can just use his VDOT tables.
Primarily aerobic events. 5k performed at 95-98% of VO2max. 10k performed at 90-94% of VO2max. Maximize aerobic power, move economy, lactate threshold through mix of R, I, and T. Which to focus depends on runner. Can only find out by doing a lot of it.
- Phase I: Basebuilding if you come off a break of running. Skip otherwise. Types of run: E, light uphill, strides several times a week. Add L as you get further. Some supplemental training can help injury prevention later on.
- Phase II: Focus is on R. For his low plan (64-80k/w): W1 has R, R, L. W2 has R, R+T, L. W3 has R, I, M. Repeat for another 3 weeks to make 6. For his high plan (97-112k/w): W1 has R, R+T+R, L. W2 has R, R+T, L. W3 has R, I, M. Also repeat.
- Phase III: Focus shifts to I. Low and high plan: Alternating L and M. Other two Q are back to back (wed-thu): I followed by T or T+R. If you have a race on Sat (what about Sun?), then move the Q-Q up a day or drop the first and move the second to Tue.
- Phase IV: Focus T with some R and I here and there. Racing 5ks is good now, do not forget the 2-3 days E before and after. Low plan: L on Sundays. Assumes races on Sat. T on Tue. If no race, Fri becomes an I. If race on Sunday, move Tue before it to Wed. If race, cut the L the day after to 90m. High plan: Same except H instead of I on Fri.
Chapter 13: Half-Marathon Training
Pace of a half marathon is close to T (if you are fast enough…). Should not need energy intake to get through it. Fluid intake may be necessary depending on the weather. Every phase in his plan is six weeks long.
- Phase I: If you have not been running recently. Has E, strides, L. Increase distance as you go through it.
- Phase II: Focus on R. Also T since it is so similar to half pace. Rest 1 minute for every 5-6 T. Throw in E days to fill up. Have an L run per week, sometimes an M. Could make it shorter or longer than 6 weeks, but try to keep minimum 4.
- Phase III: Toughest. Focus is on I or H. Wed and Thu are Quality days. Wed is I or H, alternates per week. Thu is T, sometimes with some R thrown after the T parts. Keep at least 4 weeks of this phase. If you have a race in one of the weeks, drop the I and move the T to 3-4 days out.
- Phase IV: Focus is on T. Only one Quality session besides the L: variations of T workouts on Thu. For a race week: “half your number of 1 mile T sets, maximum 3-4 of them”. 2-3 days E before the race, 1 E day per 3k raced after the race. Again keep minimum 4 weeks of this phase.