Daniels' Running Formula - 2nd Edition by Jack Daniels
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Book Reviews of Daniels' Running Formula - 2nd Edition
Book Review: Long distance training, scientifically.
Summary: 5 Stars
To start off with, I would like to say that I have had a lot of experience with this training system. My high school distance coach based the workouts for the distance team on Daniel's training method. I am very impressed with how the system works, when used correctly. It is important to know what physiological level you are at, then to train appropriately. Daniels uses a system of tables so that the athlete can determine his/her fitness level based on race performances, and then train at appropriate times for the given distance. While our distance team used this program for track & field, it also could be adapted to a cross country program.
This book is probably most valuable for someone who has a decent background with distance/middle distance running already, although I have found that the system is flexible enough so that the workouts can be incorporated into an individual's own training regimine. My track coach used an adapted version of Daniel's training plan, and it was very sucessful overall. During my senior year of high school I was able to take about 20 seconds off my 1600m time during the course of the season, and my teammates had similar results.
Why is Daniels so effective? Because he bases his method off of principals of exercise physiology. When the body undergoes stress, it will react accordingly, and adapt over time. This system make it possible to train intelligently and effectively without stressing the body excessively, thus causing injury or negative results. Daniels focuses on both aerobic and anaerobic training, as well as running economy, so that all the systems of the body will be prepared for peak race performance.
I recommend this book to anyone who desire to improve his/her race times while maximizing the effectiveness of their training sessions.
Book Review: Works for this beginner*
Summary: 5 Stars
I was a mediocre high school cross-country runner who hadn't run consistently in over 12 years. I got tired of saying "I used to be a runner" and got back out there four months ago. Spent two months moving between various plans and then, after a disappointing 30+ 5k, decided to try this book. 10 weeks, 154 miles later, and a 57-minute 10k personal best in the books, it's time to write the review.
If you've started running solely to complete a marathon in 20 weeks, this isn't the book for you. But anyone looking to make running a long-term habit, even those of us who aren't competitive yet, should find this book a very good step towards a successful career (however we define it.)
For a beginner, this isn't a cover-to-cover read. But his training plans (White, Red, Blue, and Gold) are great places to start. And as I go through the plans, I find myself turning back through the rest of the book to find out (a) why I'm doing the particular workout I'm doing and (b) why my body is responding the way it is.
And once you've gone through White & Red, you'll be ready to understand and tackle the race-specific training plans. I've found, even 10 weeks in, that the rest of the book is starting to make much more sense to me now than it originally did.
Ultimately, Daniels' book will most benefit people who want more of an explanation for long runs than "they increase your endurance." People who want to know how they work and why you can/should run them so slowly will appreciate Daniels. If nothing could interest you less than that, this probably isn't the best book for you.
Book Review: Undestand training and goals, if you really read the book
Summary: 5 Stars
This book is not a running schedule "take one and call me in the morning". In fact, he takes a very flexible approach. E.g., in the weekly planners which are geared towards racing, he merely indicates the "quality" days one should and may do, to fit in with the current phase of the chosen training program. It is important to read through the book to gain an understanding of the different aspects of the training, and how it achieves what you want to do [even if you gloss over the numbers during the aerobic profile section]. With most people's schedules, it is good to know how to chose priorities. And for people who are just trying to achieve a fitness level, he has chapters devoted to that.
The casual scanner skipping to the "important parts" can miss some important points. With all the discussions on tempos, max oxygen consumption [VO2], and speed reps, you could be oblivious to his premise that easy aerobic running is the all-important base of your training. Also some of his tenets such as "specificity of training" are tempered later by his encouragement of cross-training.
All-in-all, an excellent book for fitness, competition, and coaches [who may and do adapt his principles according to their preferences].
Book Review: Best running book I've read
Summary: 5 Stars
I've run two marathon's in the past, but I'm certainly no expert on running. I've started to read quite a few books on running recently, because as I get older I find that I need more "help". I need to train a lot smarter. I found this book to be absolutely the single most useful book that I have read so far. It explains pace zones and VO2max very well, and explains when and why and how much you need to train in those various zones. In addition, the training tables I find quite useful for setting paces on workouts that I am not familiar with. Beyond those topics, the book is really set up for a high school or college runner, with training programs oriented around a single season. As an older runner, I found those sections quite informative but not particularly applicable in the end. There are better books out there that are more 10k and marathon and year round training specific. But, those books in no way take away from this book. In fact, I think this book is an excellent primer for understanding why other training programs are set up the way they are. If I had to have only one running book, it would be this one.Book Review: The Next Step
Summary: 5 Stars
I would recommend this book to those who are ready to take the next step in training and get more serious about running. As noted in other reviews, this is not the book for a beginner or those seeking motivation. The good news is that you don't have to be a fast runner, just someone who is willing to improve and work hard at it. The book teaches you how to design a training program taylored to your ability and also gives you some scientific background to suport the author's formula. It is not an easy read, particularly the discussions on the science, but it is structured in a very logical and concise manner. It is meant to provide the blue print for a runner to design his or her own running program. I think it is well settled in the running community that JD's training methods work. Go to any running website, and discussions of JD's formula or similar formulas abound. Of course, JD's running formula may not be the best training method for you, but the principles discussed in the book are a must read for any serious runner.