Jack Daniels (coach): Difference between revisions
BOT--Reverting link addition(s) by 65.215.204.253 to revision 261898960 (matching \bblog(?:cu|fa|harbor|mybrain|post|savy|spot|townhall)?\.com\b -> http://albertcaruana.blogspot.com/2009/01/jack-daniels-at |
Crispytd13 (talk | contribs) m →Training philosophy: grammar edit |
||
| Line 23: | Line 23: | ||
*The [[VO2max|VO<sub>2</sub>max]] - the maximum oxygen update capacity. |
*The [[VO2max|VO<sub>2</sub>max]] - the maximum oxygen update capacity. |
||
*[[Speed]], for example [[Cadence_(gait)|leg turnover]]. |
*[[Speed]], for example [[Cadence_(gait)|leg turnover]]. |
||
*The [[Running economy]] - the [[Efficient energy use|efficiency]] of the |
*The [[Running economy]] - the [[Efficient energy use|efficiency]] of the runner's movements. |
||
===Training intensities=== |
===Training intensities=== |
||
Revision as of 00:16, 26 January 2009
Jack Daniels was a professor of physical education and cross-country running coach at State University of New York at Cortland. 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,[1] he led Cortland runners to eight NCAA Division III National Championships, 31 individual national titles, and more than 130 All-America awards.[2] He is famous for writing Daniels' Running Formula, a 1998 book detailing his unique training philosophies. Dr. Daniels resides in Flagstaff, Arizona where he mentors and coaches some of America's top distance runners.
VDOT
Daniels define the value VDOT to measure a runners ability to run fast. The VDOT value is calculated based on a runners result in a recent competition. Factors like mental toughness and running economy are taken into account, as opposed to for example V02max, which only measure one factor in laboratory tests. Daniels conclude that VDOT is, due to this holistic view, a better value to assess fitness from.
Training philosophy
Daniels divide running performance into six components. Daniels argue that each of these components require a specific training intensity to improve.
- The Cardiovascular System, specifically the bodys ability to transport oxygen.
- The Running muscles ability to use oxygen.
- The Lactate threshold - the ability to cope with, and minimize, lactic acid in the blood.
- The VO2max - the maximum oxygen update capacity.
- Speed, for example leg turnover.
- The Running economy - the efficiency of the runner's movements.
Training intensities
Daniels use 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[3].
Easy / Long (E/L) pace
At 65-79% 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 heart and increasing the muscles ability to use oxygen, and to recover between hard workouts. Daniels recommend 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 intesity is primarily aimed towards runners training for the marathon. The pace is one that the runner hopes to complete the upcoming event in. 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 continuous runs up to several hours, or long intervals.
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 marathon 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 continuous "tempo" runs for 20 minutes or more, or "cruise intervals" of between 3 - 15 minutes each with 20% rest between. 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 training, hence the name. The recovery time between each interval is a little less than the time of the work bout.
An I session can for example be 6 x 800 meters at I pace with 400 m recovery jog in between. 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 intervals, typically 200 m, with full recovery in between. No more than 5% of the weekly miles should be R pace.
Critique
Critique for the Daniels training philosophy include lack of scientific support for the claim that each training intensity only improves one of the six physiological components described above. Daniels division in components is also not considered complete, leaving out e.g. the muscles ability to absorb the pounding of running marathon[4].
References
- Daniels, Jack (2005). Daniels' Running Formula (2nd ed.). Human Kinetics. ISBN 0-7360-5492-8.
- ^ "'World's Best Coach' joins Center for High Altitude Training" (Press release). 2005-03-24. Retrieved 2006-08-07.
- ^ "'World's Best Coach'" (Press release).
- ^ Jack Daniels. "Determining your current level of fitness". Retrieved 29 December 2008.
- ^ Noakes, Tim (2001). Lore of Running (4th ed.). Oxford University Press. pp. 311–312. ISBN 0-87322-959-2.
See also
- USA Track and Field and ((USA Track AND Field Coaches Association))
External links
   | This biographical article about an American track and field athlete is a stub. You can help Wikipedia by expanding it. |