Human Kinetics Running Formula 2nd Edition ISBN-13: 9780736054928


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Get in the best shape of your running career with the scientifically based training in Daniels’ Running Formula. In the book that Runner’s World magazine called “the best training book,” premier running coach Jack Daniels provides you with his proven VDOT formula to guide you through training at exactly the right intensity to become a faster, stronger runner.

Choose from the red, white, blue, and gold programs to get into shape, target a race program, or regain conditioning after a layoff or injury. Race competitively with programs for 800 meters, 1500 meters to 3000 meters, cross country races, 5K to 15K, and half-marathon up to the marathon. Each program incorporates the right mix of the five training intensities to help you build endurance, strength, and speed, and Daniels’ intensity point system makes it easy to track the time you spend at each level.

The formula can be customized to your current fitness level and the number of weeks you have available for training, and it provides the perfect solution for short training seasons. Get the results you’re seeking every time you lace up your shoes for a training run or race with the workouts and programs detailed in Daniels’ Running Formula.


Part I Training Essentials
Chapter 1. Training Focus
Chapter 2. Physiology of Training Intensities
Chapter 3. Fitness and Intensity Benchmarks
Chapter 4. The Season Plan

Part II Training Levels
Chapter 5. Level 1: Base Building
Chapter 6. Level 2: Marathon-Pace Training
Chapter 7. Level 3 Threshold Training
Chapter 8. Level 4: Interval Training
Chapter 9. Level 5: Repetition Training
Chapter 10. Supplemental Training

Part III Training for Fitness
Chapter 11. White Starting Plan
Chapter 12. Red Intermediate Plan
Chapter 13. Blue Advanced Plan
Chapter 14. Gold Elite Plan

Part IV Training for Racing
Chapter 15. Preparing for Competition
Chapter 16. 800 Meters
Chapter 17. 1,500 to 3,000 Meters
Chapter 18. Cross Country
Chapter 19. 5 to 15 Kilometers
Chapter 20. Half-Marathon to Marathon


Be Inspired, challenge yourself. Pick an event goal for yourself.

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