Daniels' Running Formula

300 Pages·1998·10.52 MB·English

by  Jack Daniels

DANIELS'
FORMULA
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ThSet aUtnei voeNfre sYwio taryCtk o rtland
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HumaKni netics
To mdya ughtAeurdsrM,aa riaen dS araThup pe,r who
keempe y outhafnudzl e alaobuosut htfue ture , andm y
lovingw ifNea,n cJyow ,h osper eseinsacb el essfirnogm
God.
LibraroyfC ongresCsa taloging-in-PubDlaitcaa tion
DanielJsa,c k1,9 33-
DanielRsu'n ninFgo rmulIaJ ackD aniels.
p. cm.
Includiensd ex.
ISBN0 -88011-735-(4p bk.)
I. Runnin2g.R. u nning--TrainiIn.gT itle
GYI062.D361 998
796.42--lD C2 98-13356
CIP
ISBN:0 -88011-735-4
Copyrig©h 1t9 98b yJ ackT uppeDra niels
All rirgehstesr vEexdc.e pfto ru sei na revietwh,er eproducotriu otni lizaotfti hoinws o rk
ina nyf ormo rb ya nye lectromneicch,a nicoarlo ,t hemre ansn,o w knowno rh ereafter
invented, including pxheortoogcroappyhiaynn,gd r, e cordianngd,i na nyi nformation
storaagned r etriesvyaslt eims,fo rbiddewni thotuhte w rittpeenr missoifot nh ep ublisher.
Photoosn p age1s1 ,1 281,5 61,6 31,8 8a,n d2 62b yT om RobertPsh.o toosn p age1s3 ,3 4,
40,4 3,5 9,8 6,1 051,1 5,1 201,3 22,2 82,4 2a,n d2 60c ourteosfyt hea uthor.
AcquisitiEodnist oMra:r tiBna rnarDde;v elopmenEtdailt oArn:d rewS mithA;s sistant
EditorJso:h nW entwortahn dP hilN atividEaddi;t orial AssLiasutraaSn etv:e rsen;
CopyeditCoyrn:t hiHaa stinPgrso;o freadJeirm:B urnsI;n dexePrr:o ttsmIannd exing;
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Printed in Utheni ted States ofAmeri ca 1098 7 65
Human Kinetics EuropeH:uman Kinetics
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Contents
Foreword v
Preface Vll
TheI ngredoifeS nutcsc ess 1
PartI :P rograPml anning
Chapt1e rF ocusiYnogu rT raining 11
Chapt2e rT rainitnoGg e tF astaenrd S tronger 31
Chapt3e rM easuriYnogu rS tartiPonign t 57
PartI IT:r aining
ChapterB4u ildiYnogu rT rainiBnags e 79
Chapt5e rT hreshoTlrda ining 93
Chapt6e rI nterTvraali ning 103
Chapt7e rR epetitTiroani ning 113
Chapt8e rD esigniYnogu rP erformaPnrcoeg ram1 25
ChapterT9a kinTgi meO ff 151
Chapt1e0r U tilizYionugrT rainiEnngv ironmen1t7 7
iii
PartI IIR:a cing
Chapt1e1r P reparifnogrC ompetition 203
Chapt1e2r 1500t-o3 000-MeRtaecri ng 235
Chapt1e3r 5 -to1 5-Kilometer Racing 247
Chapt1e4r H alf-MaratahnodMn a rathoRna cing2 57
Index 283
Aboutt heA uthor 287
iv
Forweord
Ovetrh lea tshti rty plus ybeeaearns s i,g ntihfaeimrcoeau onnhftta s
reseairnec xhe rpchiyssei oalnodg yhi oatwp pltiore usn niTnhgi.s
reseawracssh p urrebdyt woomn a iinn fluences:
1.t hpeo weorfp rofessspioornatansldt hmei llioofdn osl lars
generbaytt ehde amn,d
2. theW aCrdo,u lrdi ng whaitchhl fetitheielc d baencoatmhee r
batetfldie.l
Conseqlu,ye ntthaerree n um"ee rxopuesrwthsoh" a vdee vottheedi r
livteoes x ercpihsyes ioalso pgieytr tatiorn usn neIrfIsw .e rteo
chootsheme o sktn owledgpeearbsilonten h is Iaw roeualh,da ve a
hartdi me coumpi nwagin tyho mnoer qeu alitfhiaJenad cD ka niels.
Jacbkac'ksg roguinvdse osm hei notfh owh ea cquihrikesnd o wl­
edgHee.w asf irasnet l iatteh lceotmep,e tiintn wgoO lympaincds
thrWeoer lCdh ampionisnth himepo sd eprenn tatHhels ounb.s e­
quenttluyr nheidas t tenttoic oona chainndrg e seaarncdhh a s
writntuemne roaurst iacnlbdeo so oknst hpeh ysiolaosgpieoccfat ls
runniJnagcb.ke cadmeed ictaott eesdt cihnagm priuonnn seurcsah s
JiRmy uann Gde rLriyn degnbr aciknt h1e69 0Hse.c ontitneusetdi ng
mosotft hteo Apm eridciasnt arnucnen ers tthh1er89 o0uwsgh he n
hes ervaestd h feu lle txiemrpech iyssei oflootrgh eiels itt et rNaickke
cluAbt,h leWtesitcw,sh ich includseudca hsaM tahrSlyle at,ne esy
Joan BSeanmouietnl ,as nodm yself.
Iw orkceldo sweiltJyha cdku ritnhgti ism aen wda asm azbeydh is
knowledge iadtni dr ehacoptwpl lyti ome ydt rainWihnegnIf. i rst
meth im 1i89n1h ,er amne t hrousgehv etreastlto ds e termmiyn e
potenttiimaaelts fdfeirdeinastnt cienso rdteorh elmpe t ot rain
approeplrHyii.aps tr edicwteiruoenn bse lieavcacbulrMyay to en!l y
regrienwt o rkiwnigtJ ha cdku ritnhgip se riwoadst haIdt i dn't
follhoiawsd vitcoce u t bmaywc okr klwohaedhn e t hougIw hats
overtraUinnfionrgt.u, nh aewt aeslr yighatsm, y r unnihnega lth
deteriqouriactbkeyldt y hm ei d-1980s.
v
vi Foreword
Sintcheta itm Jea,ch kam so veidn ftou llc toiamcehc ionngt,i nuing
toa pphliyas w esosmteoo rfke n owleadbgoetu hthe u mabno d.Hy e
hacso achSeUdN YC ortlawnodm'esnc 'rso ss countote riyg htte am
natiotniatll es-in2c5il nuddiivnigcd huaamlp iaonnd1s 1 A0l l­
Americans-ahnedl pJheeadrs Lr ayw sotnob ecomAem erica's
premmiaerrh aotneorft h1e99 0s.
Whethyeorua raeb eginnriunngno err aasnp irOilnygm pni, a
JacDka nieflorsm'u claaansl shoe lypo ua chiyeovuer pfoutleln tial
witthh lee arsitos kfi njuorriy l lnaelsostnh gwe a y.
Yourisnr unning,
AlbeSratloa zar
Preface
Theraer mea nyg oopde rsorneaals ofnotsra kiunpgt hsep oorft
runnitnogi m:p rove hteola olotbkhe ,t tteorr e,l isetvree sst,o and
spensdo mtei mwei tfhr ieannddfs a miSloym.pe e opallest oa kuep
runnitnobg e p arotfa t eama,n dl oofko sra tisfaancdta icocno m­
plishmtehnrto ucgohm petiTthieog nr.e atth inagb oudti stance
runniinstg h ayto ud onn'ete tdob eb iogr f asttoa chiesvuecc ess­
judste termiSnoemdoe.f t hbee srunnt erisnt hweo rlwde rceu ftr om
footbsaolclco,er or t,h sepro rttesa mbse cautshece o achtehso ught
thewye rteo som aolrlt osol oIww .a sn evearr u nnienmr y y outIh ;
tooukp r unniinnmg y e ar2l0yts o c ompeitnme o demp entathlon.
Iw asp retgtoyoa dtf ouorft hfei veev enbtusht a dt ol eahronw t or un
iIfw asg ointgom akiett o t heel ilteevo efcl o mpetiTthiiposrn o.v ed
tob ee asisearit dh adno ne.
WhenI w ass truggtloib negc omae b ettreurn netrh,e rwea s
nowhetroet umf osro und adIve ivceesn.e arcthheegd r ocery
checkloiuntbe usct,o uldfni'natdn ythtihnapgtr omitsoei dm prove
mym iltei mbey2 0s econidn2s 0d ayIsa .t tencdoeadc hcionngv en­
tiotnols e amronr aeb outtr ainbiunmtgo ,s otft hseo -caelxlpeedr ts
wersei mptlhyo csoea chwehsoh appenteohd a vaeg oordu nnaetr
thesicrh otohlay te aSra.ld yt,h iwsa sp erceitvoqe uda ltihfeyam s
instaauntth orointt ireasi nainndgi ,nl atyeera rtsh eeixrp ertise
suddeenxltye ntdoje udm pienvge notrws h ateevveertn hte nierw ly­
recruaittheldee xtcee lalte.d
Typic,ta hlelesyxep eprrtess enast teadn dwaeredok f t rainfionrg
thesitraa rt hluentfeo;r tuntahteepslreyo grawmesr ena'ptp licable
or heltpoaf nuylo enles See.l ddoimId h eaarb ousto unpdr inciples
oft rainhionwtg o:s eutp a s easporno grhaomw,m ucho rh owf ast
tot raiann,dh owp rogradmisf fer-ownhemy e thoodft raining
mighstu isto mreu nnewrhsi lade i ffearpepnrto ach bmebi egthtte r
foort heTrhsr.o ughmoyu cta reaesar n O lympaitch leetxee,r cise
scienatnidrs utn,n icnoga cIh',vb ee elno okifnoagrn swetrots h ese
questiaosan rsme,o scto achaensdr unnetrosd. a y
vii
viiiP reafce
Ther esuolfmt ysl ifelsoenagra crhe foiuntn hdib so ok. I've put
togetthreari nwiinsgd ogml eanferdo m yoefca orasc haidnvgi,s ing,
ands tudypienogp flreo m waalllko sfl ife-incrluundnieonrfgas l l
ageasn da biliIt'ivbeees e.fn o rtuennaotuegt how orwki tsho moef
thbee srtu nneirnts h weo rld, inJcilmRu yduinTn,og m V onR uden,
TracyS mitLhi,s aan dK enM artiGne,r rLyi ndgrJeancB,ka cheler,
DougP adilAllab,e rStaol azJaoraB,ne noSiatm uelsCohnr,iF so x,
PennWye rthnmeyr w,o nderwfiuflNe a,n cJyo a,n dm anyo thers.
Thepyr ovimdeew di th invatlruaaibnilinens gi gohnwt hsi cIsh t ill
relhye av.iW liytthh ibso oIkh avaen o pportutnopi atsyts h ese
insigohntt osy ou.
Ih opteh atth per inciapnldpe rso graimnts h ibso owki laln swer
alolfy outrr ainqiunegs tiooran tls e,a wsitle lq uyiopu w itthh teo ols
toa nswtehre ymo ursMeylp fh.i losooftp rhayi nsiunrgf atcherso ugh­
outt hbeo okY:o us houtlrdty o g etth ema ximubme neofuitot f
trainwiinttghh lee aasmto unotfd iscompfoosrsti blceh.a pTtheer s
arwer itwtietnth h iisnm ind.
ParIpt r oviidnefso rmaotnti hopenr inciopftl reasi nhienlgyp,os u
settr ainainndrg a cignoga lasn,dl eytosu d etermyionuesr t arting
poifnotor p timtarla inTihnetg r.a intianbglf eosu nidnt hecshea pters
areex tremveallyu ablet-atkahelet lyh geu esswoourotkfp acibnyg
provideixnagct thlreyi ght inftoeyrno suicrtu irerlsee nvtoe fal b il.i ty
ParItoI u tlimnyfe osu prh asoefts r ainainndsg h,o wyso uh owt op ut
thep hasteosg etihnea r p rogrtaomm eeyto ugro alIs'.va el so
incluadr eadn kisnygs tfeomtr h wee ekwsi thait nr ainings op hase,
youc acnu stomaip zreo grbaams eodnt hneu mbeorfw eekisny our
seasoortn h aem ounotft imlee ufntt yiolu tra rget race. Part III gives
youe verytyhoiunn ge etdo k nowt or uny oubre srta ce: tailored
prograimnst,e ngsuiitdye lpienaeksi,sn cgh edunluetsr,i taido­nal
vicaen,dr acisntgr ategies.
Oncyeo uu nderstyaonuadrb ilitthibeea ss,pi rci nciopftl reasi n­
inga,n dh owt ot ailyoorut rr aintiomn ege yto ugro alyso,uc an
becomtehb ee st runnerf otprho tesi smieb laen dy oeupf ufiton rtto
thsep orRtu.n niinsagc halleIntsg heo.u alldsb oer ewardainndg,,
beliieotvr en oti,ct a bne e njoyablef-obcroo tahc haensdf oerv ery
perswohno t akuepst hsep ort.
Fina,l wlIay nttoo ffmeyrs incgerraet ittoGu rdaeh aCmo vington
andH arrTuyr ve,wy hop roddmeedf oorv etrw oy eatrocs o mpimlye
thougahbtosut tr ainainndhg e lpmeedc omuep w itahm ethoodf
presentthitenr ga ining schienmt ehsib sof ooku.n d