Reddit mentions of Daniels' Running Formula

OP, as a new runner your focus should be exclusively on increasing the duration and the frequency of your runs, at a minimum, until you are running more than 25 miles / 40km per week.[1] And ALL of your running should be at an easy pace. Easy meaning "conversational" - you could talk to someone next to you while you continue to run.

In Running Formula, Jack Daniels goes into deep detail about the science behind building a "base" of easy mileage. One essential nugget is: cardiovascular adaptations will often outpace muscular skeletal adaptations for a new runner. Meaning, your heart and lungs will be able to accommodate a faster pace quicker than your joints and bones. Your joints and bones will get there too, but they need time and mileage. Daniels also lays out the forces on your knees/joints increase exponentially as running gets harder for you. Additionally, higher intensities tend to manifest imbalances in your gait. Your knee pain, right now, is a manifestation of these factors. You've pushed it hard two days in a row. It's not "too much, too soon", it's "too fast, too soon."

That doesn't mean you should never do hard running. What's important is that you first establish a base of easy running to prevent injuries, and then going forward, you continue to maintain it while you add higher quality work and races. Elite runners, whether they are milers or marathoners, will all do >80% of their weekly mileage at an easy pace.

People here saying: "it depends on your goals" are uninformed. Unless your goal is to get sidelined with an injury, trying to push the pace up every time you run is not a valid training protocol, for any goal.

• If your goal is to burn calories, you will burn more calories with a lower risk by increasing duration and frequency instead of pace
  
• If your goal is to improve your CV fitness or endurance, lots of LISS is the best way to do this
  
• If your goal is to be a faster runner at any distance, then you need that base. There is not a program out there for performance at any distance that will advise you to progress intensity before you have a base established!
  

I recommend reading one of the better marathon training books.

Daniels' Running Formula

Advanced Marathoning

Hansons Marathon Method

I personally like Pfitzinger's book and plans.

Ones I have read and recommend:

Jack Daniels
https://www.amazon.com/dp/B00F0X7U2S/ref=dp-kindle-redirect?_encoding=UTF8&btkr=1

Pfitz
https://www.amazon.com/Advanced-Marathoning-2nd-Pete-Pfitzinger/dp/0736074600/ref=sr_1_sc_1?s=books&ie=UTF8&qid=1510544635&sr=1-1-spell&keywords=Pfitinger

Yessis
https://www.amazon.com/Explosive-Running-Science-Kinesiology-Performance/dp/0809298996/ref=sr_1_1?s=books&ie=UTF8&qid=1510544911&sr=1-1&keywords=explosive+running

Noakes
https://www.amazon.com/Lore-Running-4th-Timothy-Noakes/dp/0873229592/ref=pd_sim_14_5?_encoding=UTF8&psc=1&refRID=3QK52ZDHZVX4K6QW383Q

Fitzgerald (one of several)
https://www.amazon.com/Brain-Training-Runners-Revolutionary-Endurance-ebook/dp/B000VMHHBW/ref=sr_1_1?s=books&ie=UTF8&qid=1510544985&sr=1-1&keywords=brain+training+for+runners

Ones I have not read but have heard good things about:

Hansons
https://www.amazon.com/Hansons-Marathon-Method-Your-Fastest-ebook/dp/B01C6FBGHW/ref=sr_1_3?s=books&ie=UTF8&qid=1510544663&sr=1-3&keywords=hansons+running&dpID=51L6b5-M7OL&preST=_SY445_QL70_&dpSrc=srch


Bill Squires
https://www.amazon.com/Speed-Endurance-Bill-Squires/dp/0977250504

Peter Coe
https://www.amazon.com/Winning-Running-Successful-Racing-Training/dp/1852239972/ref=sr_1_1?s=books&ie=UTF8&qid=1510544703&sr=1-1&keywords=peter+coe&dpID=51lmDYFDyLL&preST=_SY291_BO1,204,203,200_QL40_&dpSrc=srch

There is also an out of print (I think) book by Arthur Lydiard that is really good. And for that matter, I am not sure I linked the correct Bill Squires book. One is really good, while the other is an awful, watered-down version.

I have a pretty similar background. I ran in high school, then DIII in college, quit running for many years, got back to it as a pre-masters/masters runner. People kept asking me questions, so I started coaching for free. Then on a spare weekend, I got certified as a USATF level 1 coach, which is really fun. I really recommend it, since you're a T&F fan.

> I am already an experienced runner

January 15th is a long ways away. Plenty of time to read Daniels' Running Formula to get an understanding of how to proceed with base building before you really dig into marathon training. Also it covers periodization, different types of workouts and what they are good for, and how to train for smaller races that you might run in the next 3-5 months.

When the time comes you'll also have a one of the most highly recommended marathon plans for experienced runners as well.

Track your running with Strava, but Daniels' is probably a good fit for you especially if you have XC/track experience.

> In short, any rep range will build some strength, hypertrophy and endurance.

I think this is an incredibly important statement. As a runner for over 30-years now I've had many people tell me things like "yeah but that's just building endurance" which is totally false. As I got in to better running shape my speed and strength naturally increased as well. No, running 5-milers isn't the most efficient way to train for the 100m but yes your speed at the 100m will increase (up to a point) as you get in to better distance shape.

Citation: https://www.amazon.com/Daniels-Running-Formula-Jack-ebook/dp/B00F0X7U2S

Former 400: 52, 800: 156, 1609: 427 runner here.

I'm guessing your season starts in about March so I wouldn't make any big changes. Running miles in the morning can be useful if you're prepared for it. I'd be interested in what your mileage is before recommending doing morning runs.

Calisthenics is a great idea, getting more speed is always a plus. Coach jay johnson is great for strength training for running. http://coachjayjohnson.com/

I'd make the calisthenics apart of your weight lifting routine. Also be careful with the weight lifting if you are inexperienced. Lifts that are good for the 800 are important to do properly. Squats, cleans etc. I'd stick to box jumps, weighted step ups, calf raises, air squats, lunges (weighted or not weighted), push ups/pull ups.

Sleep, i'm sure you've heard it but this is pivotal.

Stretching is another one that can get overlooked.

I wouldn't do anything to crazy 2 months out. But after your season is over I'd take a look at some different training books. Jack Daniels book or peter coe's book and take some advice from those.

https://www.amazon.com/Winning-Running-Successful-Racing-Training/dp/1852239972
https://www.amazon.com/Daniels-Running-Formula-3rd-Jack-ebook/dp/B00F0X7U2S/ref=sr_1_1?s=books&ie=UTF8&qid=1485570976&sr=1-1&keywords=daniels+running+formula

I'm a runner who lifts, though I still haven't found my optimal balance between the two. I tend to focus on lifting in the winter, and running in the warmer months.

For lifting, I've had good success building a base with SL followed by Texas Method, though I've found my upper body numbers tend to stall quickly. I think I need more volume to keep making progress. When it comes time to up the number of running days I'm considering making a switch to 5/3/1 or another 4 day split because last summer I found my legs couldn't handle rep maxes on Friday, followed by long runs on Saturday. I just wasn't recovering fast enough.

When it comes to running, everyone always plugs Higdon and his plans. I agree they're good for beginners, but once I had a couple of races under my belt I really learned a lot from Daniels and Hudson & Fitzgerald. I think both books are really worth it it you're looking to become a better runner.

Read Daniels' Running Formula, especially Chapter 10: 1,500 to 2-Mile Training.

There are some apps as well (I think Nike makes one) but I don't use them or know anyone who has. The gold standards for marathon training seem to be Pfitz, Hason and Daniels (book is Running Formula) but I know less about Daniels than the other two, but it's popular over in /r/AdvancedRunning.

The workouts in Daniels Running Formula are all time-based, that was what got me doing it. An added bonus I've realized is that running by time means you don't have to run the same routes consistently, you can change it up as much as you want and still get the same workout.