Daniels' Running Formula is a great training program out of the box, but you would add...

I would add more emphasis on Daniels principle that you should begin the training block at two vdots below current fitness. I think too many people overlook that nugget and end up killing themselves. It’s in the book but easy to miss.

This is 2020, not 2002

Lenny Leonard wrote:

This is 2020, not 2002

And how have things drastically changed since then?

His latest edition came out about 5 years ago, so reasonably up to date.

miss bliss wrote:

I would add more emphasis on Daniels principle that you should begin the training block at two vdots below current fitness. I think too many people overlook that nugget and end up killing themselves. It’s in the book but easy to miss.

Do you know where it mentions this? I thought it read start with current fitness and move up one VDOT per six weeks or if you have a goal back your way out and start two VDOTs below that.

The four phases aren’t as necessary as he emphasizes them. There should be an initial base phase to build up mileage and focus on T and slightly slower than R, and then cycling T, R and Interval the rest of the time with less emphasis on weekly Interval, but maybe bi-weekly I to elongate season

I would say you should add strides three or four days a week, still doing a couple 200s or 400s even in phase I to maintain turnover, and bring fast reps (FR) into other plans. Some 100s or 200s at 800m pace would be helpful up to 5k, probably even 10k.

SpRiNtInG

Actually just read the third edition. I think in principle his ideas make a lot of sense, but when I got to the training plan part of the book that’s where most of my differences started. I think there is too much emphasis on his I-pace (vo2max) and that the way he phases in training is kind of weird. Basically going from mileage and strides to reps, then intervals, then threshold. The idea is that the large amount of Rep work makes everything else feel slower, which is hard to argue with because he has coached a ton of really successful athletes.

I’ve read a lot of stuff on Canova, and I don’t exactly have his theory nailed down, but I think the idea that as you get closer to a race your workout paces get closer to race pace make a lot of sense.

There's the argument of flexibility and it goes something like this: Daniels is over 20 years old and societies change. ... But you would have to be an idiot to believe that; Daniels is not a living organism; it is a training program. It says something and doesn't say other things.... Runners are not looking for flexibility, they are looking for rigidity.

Seppo Kaitenen wrote:

SpRiNtInG

I didn't mean weekly. But let's face it, most Americans don't run hills as part of their normal running. By which I don't mean hill reps, but running on hills as part of an easy or long run. Even more non elites, being able to surge and close well is helpful.