Jack Daniels (coach)
Encyclopedia
Jack Tupper Daniels (born April 26, 1933) is a former professor of physical education
and cross-country running coach at Brevard College, in North Carolina. He received his doctoral degree in exercise physiology
at the University of Wisconsin–Madison
. Named "The World's Best Coach" by Runner's World
magazine,
he led Cortland runners to eight NCAA
Division III National Championships, 31 individual national titles, and more than 130 All-America awards. Daniels outlined his training philosophies in the 1998 book, Daniels' Running Formula. He resides in Flagstaff, Arizona
where he mentors and coaches some of America's top distance runners.
Daniels won a team silver medal in the 1956 Summer Olympics
and a team bronze medal in the 1960 Summer Olympics
for his participation in the modern pentathlon
.
and long distance runners. Although the laboratory
determined V̇O2max values of these runners may have been different, equally performing runners were assigned equal aerobic profiles. Daniels labeled these "pseudoV̇O2max" or "effective VO2max" values as VDOT values. According to Daniels, VDOT is a shortened form of V̇O2max, properly stated as "V-dot-O2max".
With the result of a recent competition, a runner can find his or her VDOT value and determine an "equivalent performance" at a different race distance. Given that runners with identical V̇O2max values may have differences in running economy/efficiency
, biomechanics
, and mental
toughness, Daniels concludes that VDOT is, due to this holistic view, a better value from which to assess fitness and determine training paces.
and increasing the muscles' ability to use oxygen, and to recover between hard workouts. Daniels recommends that most training miles are performed in E pace.
Typical E runs include continuous runs up to about an hour.
. The pace is one at which the runner hopes to complete. The pace can be included in other programs for a more intense workout, especially if the runner feels fresh and there is enough time to recover afterwards.
M-runs are performed as continuous runs up to about two hours, or as long interval training
.
one, while less trained runners will run at around 10k pace. Daniels points out the importance of keeping the given pace to reap the benefits of the training.
T runs are typically performed as continuous "tempo" runs for 20 minutes or more, or as "cruise" interval training
with 3 to 10 long bouts of about 3 to 15 minutes each, having 20%-25% rest intervals in between. "T" runs of longer than 20 minutes can be done at slightly reduced pace, according to a table in his book. No more than 10% of the weekly miles should be run in T pace.
, hence the name. The interval between each work bout should be a little less than the time of the work bout. Optimum intervals are 3-5 minutes long. There is no benefit to exceeding 5 minutes at this pace, under Daniels' theory, which means that despite the popularity of mile-repeats in many running groups, Daniels discourages them for people whose pace is slower than about 5:00/mile, preferring shorter intervals such as 1200 meters.
For example, an I session can be 6 x 800 m at I pace with 400 m recovery jogs. At most 8% of the weekly training miles should be I pace.
" rather than a limiting cardiorespiratory function (i.e. VO2 max
). Noakes challenges the explanatory power of Daniels training model (Cardiovascular/Anaerobic) stating that there is a lack of published evidence supporting the claim that each training intensity only improves one of the six physiological components described above. He states Daniels' division in components is also not considered complete, e.g. leaving out the muscles' ability to absorb the pounding of running a marathon.
Physical education
Physical education or gymnastics is a course taken during primary and secondary education that encourages psychomotor learning in a play or movement exploration setting....
and cross-country running coach at Brevard College, in North Carolina. He received his doctoral degree in exercise physiology
Exercise physiology
Exercise physiology is the study of the acute responses and chronic adaptations to a wide-range of physical exercise conditions. In addition, many exercise physiologists study the effect of exercise on pathology, and the mechanisms by which exercise can reduce or reverse disease progression...
at the University of Wisconsin–Madison
University of Wisconsin–Madison
The University of Wisconsin–Madison is a public research university located in Madison, Wisconsin, United States. Founded in 1848, UW–Madison is the flagship campus of the University of Wisconsin System. It became a land-grant institution in 1866...
. Named "The World's Best Coach" by Runner's World
Runner's World
Runner's World is a globally circulated monthly magazine for runners of all skills sets, published by Rodale Press in Emmaus, Pennsylvania, in the United States...
magazine,
he led Cortland runners to eight NCAA
National Collegiate Athletic Association
The National Collegiate Athletic Association is a semi-voluntary association of 1,281 institutions, conferences, organizations and individuals that organizes the athletic programs of many colleges and universities in the United States...
Division III National Championships, 31 individual national titles, and more than 130 All-America awards. Daniels outlined his training philosophies in the 1998 book, Daniels' Running Formula. He resides in Flagstaff, Arizona
Flagstaff, Arizona
Flagstaff is a city located in northern Arizona, in the southwestern United States. In 2010, the city's population was 65,870. The population of the Metropolitan Statistical Area was at 134,421 in 2010. It is the county seat of Coconino County...
where he mentors and coaches some of America's top distance runners.
Daniels won a team silver medal in the 1956 Summer Olympics
Modern pentathlon at the 1956 Summer Olympics
At the 1956 Summer Olympics in Melbourne, two events in modern pentathlon were contested.-Medal summary:-Medal table:...
and a team bronze medal in the 1960 Summer Olympics
Modern pentathlon at the 1956 Summer Olympics
At the 1956 Summer Olympics in Melbourne, two events in modern pentathlon were contested.-Medal summary:-Medal table:...
for his participation in the modern pentathlon
Modern pentathlon
The modern pentathlon is a sports contest that includes five events: pistol shooting, épée fencing, 200 m freestyle swimming, show jumping, and a 3 km cross-country run...
.
VDOT
In the 1970s, Daniels and his colleague, Jimmy Gilbert, examined the performances and known V̇O2max values of elite middleMiddle distance track event
Middle distance running events are track races longer than sprints, up to 3000 metres. The standard middle distances are the 800 metres, 1500 metres and mile run, although the 3000 metres may also be classified as a middle distance event. The 880 yard run, or half mile, was the forebear to the...
and long distance runners. Although the laboratory
Laboratory
A laboratory is a facility that provides controlled conditions in which scientific research, experiments, and measurement may be performed. The title of laboratory is also used for certain other facilities where the processes or equipment used are similar to those in scientific laboratories...
determined V̇O2max values of these runners may have been different, equally performing runners were assigned equal aerobic profiles. Daniels labeled these "pseudoV̇O2max" or "effective VO2max" values as VDOT values. According to Daniels, VDOT is a shortened form of V̇O2max, properly stated as "V-dot-O2max".
With the result of a recent competition, a runner can find his or her VDOT value and determine an "equivalent performance" at a different race distance. Given that runners with identical V̇O2max values may have differences in running economy/efficiency
Running economy
Running economy is a measure of how efficiently a person uses oxygen while running at a given pace. Expressed as the rate of oxygen consumption per distance covered , running economy is the energy required running submaximally at a given velocity. Those who are able to consume less oxygen while...
, biomechanics
Biomechanics
Biomechanics is the application of mechanical principles to biological systems, such as humans, animals, plants, organs, and cells. Perhaps one of the best definitions was provided by Herbert Hatze in 1974: "Biomechanics is the study of the structure and function of biological systems by means of...
, and mental
Mind
The concept of mind is understood in many different ways by many different traditions, ranging from panpsychism and animism to traditional and organized religious views, as well as secular and materialist philosophies. Most agree that minds are constituted by conscious experience and intelligent...
toughness, Daniels concludes that VDOT is, due to this holistic view, a better value from which to assess fitness and determine training paces.
Training philosophy
Daniels divides running performance into six components. Daniels argues that each of these components requires a specific training intensity to improve.- The Cardiovascular System, specifically the body's ability to transport oxygenOxygenOxygen is the element with atomic number 8 and represented by the symbol O. Its name derives from the Greek roots ὀξύς and -γενής , because at the time of naming, it was mistakenly thought that all acids required oxygen in their composition...
. - The Running muscleMuscleMuscle is a contractile tissue of animals and is derived from the mesodermal layer of embryonic germ cells. Muscle cells contain contractile filaments that move past each other and change the size of the cell. They are classified as skeletal, cardiac, or smooth muscles. Their function is to...
s' ability to use oxygen. - The Lactate threshold - the ability to cope with, and minimize, lactic acidLactic acidLactic acid, also known as milk acid, is a chemical compound that plays a role in various biochemical processes and was first isolated in 1780 by the Swedish chemist Carl Wilhelm Scheele. Lactic acid is a carboxylic acid with the chemical formula C3H6O3...
in the blood. - The VO2max - the maximum oxygen uptake capacity.
- SpeedSpeedIn kinematics, the speed of an object is the magnitude of its velocity ; it is thus a scalar quantity. The average speed of an object in an interval of time is the distance traveled by the object divided by the duration of the interval; the instantaneous speed is the limit of the average speed as...
, for example leg turnoverCadence (gait)Cadence in sports involving running is the total number of 'revolutions per minute' , or number of full cycles taken within a minute, by the pair of feet, and is used as a measure of athletic performance. It is very similar in respect to cadence in cycling, however it is often overlooked in its...
. - The Running economyRunning economyRunning economy is a measure of how efficiently a person uses oxygen while running at a given pace. Expressed as the rate of oxygen consumption per distance covered , running economy is the energy required running submaximally at a given velocity. Those who are able to consume less oxygen while...
- the efficiencyEfficient energy useEfficient energy use, sometimes simply called energy efficiency, is the goal of efforts to reduce the amount of energy required to provide products and services. For example, insulating a home allows a building to use less heating and cooling energy to achieve and maintain a comfortable temperature...
of the runner's movements.
Training intensities
Daniels uses five specific training intensities to improve the different components above. A runner can determine the correct speed for each intensity based on the VDOT from a recent performance.Easy / Long (E/L) pace
At 65-79% of maximum heart rate (HRmax), this non-straining intensity is used for recovery runs, warm-up, cool-down and long runs. The primary purpose is to build a base for more intense workouts by strengthening the heartHeart
The heart is a myogenic muscular organ found in all animals with a circulatory system , that is responsible for pumping blood throughout the blood vessels by repeated, rhythmic contractions...
and increasing the muscles' ability to use oxygen, and to recover between hard workouts. Daniels recommends that most training miles are performed in E pace.
Typical E runs include continuous runs up to about an hour.
Marathon (M) pace
At 80-90% HRmax, this intensity is primarily aimed towards runners training for the marathonMarathon
The marathon is a long-distance running event with an official distance of 42.195 kilometres , that is usually run as a road race...
. The pace is one at which the runner hopes to complete. The pace can be included in other programs for a more intense workout, especially if the runner feels fresh and there is enough time to recover afterwards.
M-runs are performed as continuous runs up to about two hours, or as long interval training
Interval training
Interval training is a type of physical training that involves bursts of high-intensity work interspersed with periods of low-intensity work...
.
Threshold (T) pace
At 88-92% HRmax, this intensity is aimed to raise the lactate threshold. The runner should be able to sustain this pace for up to 60 minutes during racing. Daniels describe this intensity as "comfortably hard". In elite runners, the pace matches the half marathonHalf marathon
A half marathon is a road running event of . It is half the distance of a marathon and usually run on roads. Participation in half marathons has grown steadily recently. One of the main reasons for this is that it is a challenging distance, but does not require the same level of training that a...
one, while less trained runners will run at around 10k pace. Daniels points out the importance of keeping the given pace to reap the benefits of the training.
T runs are typically performed as continuous "tempo" runs for 20 minutes or more, or as "cruise" interval training
Interval training
Interval training is a type of physical training that involves bursts of high-intensity work interspersed with periods of low-intensity work...
with 3 to 10 long bouts of about 3 to 15 minutes each, having 20%-25% rest intervals in between. "T" runs of longer than 20 minutes can be done at slightly reduced pace, according to a table in his book. No more than 10% of the weekly miles should be run in T pace.
Interval (I) pace
Intensity at 98-100 % HRmax. This intensity stresses the VO2max to raise the maximum oxygen uptake capacity. Since the pace is very intense, it can only be sustained for up to 12 minutes during racing. To cope with the intensity, and to train for longer periods of time, this training is performed as interval trainingInterval training
Interval training is a type of physical training that involves bursts of high-intensity work interspersed with periods of low-intensity work...
, hence the name. The interval between each work bout should be a little less than the time of the work bout. Optimum intervals are 3-5 minutes long. There is no benefit to exceeding 5 minutes at this pace, under Daniels' theory, which means that despite the popularity of mile-repeats in many running groups, Daniels discourages them for people whose pace is slower than about 5:00/mile, preferring shorter intervals such as 1200 meters.
For example, an I session can be 6 x 800 m at I pace with 400 m recovery jogs. At most 8% of the weekly training miles should be I pace.
Repetition (R) pace
R pace is very fast training aimed to improve speed and running economy. The training is performed as short interval training, with typically 200 m, 300 m, or 400 m work outs, with full recovery intervals in between. No more than 5% of the weekly miles should be R pace.Critique
Tim Noakes has proposed that maximal exercise performance is regulated by a "central governorCentral governor
thumb|250px|right|The Norwegian mountain runner [[Jon Tvedt]] engaging in a strenuous run: it is suggested that the central governor ensures that such [[exercise physiology|endurance exertion]] does not threaten the body's [[homeostasis]]...
" rather than a limiting cardiorespiratory function (i.e. VO2 max
VO2 max
VO2 max is the maximum capacity of an individual's body to transport and use oxygen during incremental exercise, which reflects the physical fitness of the individual...
). Noakes challenges the explanatory power of Daniels training model (Cardiovascular/Anaerobic) stating that there is a lack of published evidence supporting the claim that each training intensity only improves one of the six physiological components described above. He states Daniels' division in components is also not considered complete, e.g. leaving out the muscles' ability to absorb the pounding of running a marathon.