Jack Daniels Running Formula with VO₂ Max Testing

Dr. Jack Daniels (legendary coach, exercise physiologist, former Olympian) built his system on decades of research and coaching experience:

• Principle of Specificity: Train at intensities that target specific physiological systems. Each workout type has a distinct purpose
• Principle of Current Fitness: Train based on where you are now (VDOT), not where you want to be. Zones adjust as fitness improves
• Structured Phases: Foundation (base building), Quality (add intensity), Peak (sharpen for race). Each phase emphasizes different workout types
• The Training Formula: Specific workouts at precise intensities produce predictable adaptations. Science-based approach minimizes guesswork
• Individualization: VDOT accounts for individual differences. Two runners with same race time but different VDOT train at different paces

Jack Daniels defines five distinct training intensities, each targeting specific physiological adaptations. VO₂ max testing provides exact paces for each:

• Easy (E) Pace:
  • • Physiological target: 59 to 74% of VO₂ max
  • • Testing provides: Exact heart rate range and pace-no more guessing what "conversational" means
  • • Purpose: Build aerobic base, promote recovery, develop cardiovascular system
  • • Duration: Most weekly mileage (long runs, recovery runs, easy days)
  • • Benefits: Increases mitochondrial density, capillary development, aerobic enzymes
  • • Common error: Running E pace too fast, preventing recovery
• Marathon (M) Pace:
  • • Physiological target: 80 to 85% of VO₂ max
  • • Testing provides: Your sustainable marathon pace based on physiology, not hope
  • • Purpose: Teach body to use fat at MP, practice goal pace, build marathon-specific endurance
  • • Duration: Segments within long runs, typically 6 to 12 miles at MP
  • • Benefits: Improves lactate clearance at MP, mental preparation for race day
  • • Key insight: MP is "comfortably hard" but sustainable for hours
• Threshold (T) Pace:
  • • Physiological target: 88 to 92% of VO₂ max (lactate threshold)
  • • Testing provides: Your actual lactate threshold from test matches perfectly
  • • Purpose: Improve body's ability to clear and tolerate lactate, raise sustainable pace ceiling
  • • Duration: 20 to 40 minutes continuous or cruise intervals with short recoveries
  • • Benefits: Most important intensity for improving race performance across all distances
  • • Daniels says: "If I could only do one workout type, it would be threshold"
• Interval (I) Pace:
  • • Physiological target: 98 to 100% of VO₂ max
  • • Testing provides: The exact pace you hit during your VO₂ max test
  • • Purpose: Increase VO₂ max, improve running economy, develop speed
  • • Duration: Hard repeats 3 to 5 minutes (800m to mile) with equal recovery
  • • Benefits: Raises aerobic ceiling, improves cardiac output and oxygen delivery
  • • Total time at I pace per session: 10 to 15 minutes (not including recovery)
• Repetition (R) Pace:
  • • Physiological target: 105 to 120% of VO₂ max (faster than VO₂ max pace)
  • • Testing provides: Speed work paces based on your true capacity
  • • Purpose: Improve running economy, neuromuscular coordination, anaerobic capacity
  • • Duration: Short repeats 30 seconds to 2 minutes (200m to 600m) with full recovery
  • • Benefits: Develops speed, improves stride efficiency, maintains fast-twitch fibers
  • • Used more for 5K/10K training, less for marathon training

Jack Daniels' VDOT calculator is a powerful tool, but it has inherent limitations that direct VO₂ max testing solves:

• Race Performance Variability: Your last race might not reflect current fitness. Tested VO₂ max shows actual physiological capacity right now
• Course and Weather Impact: Hilly course or hot day skews race-based VDOT. Testing eliminates these variables
• Pacing Errors: Starting too fast or fading badly makes race time unreliable for VDOT calculation. Testing is objective
• Injury or Layoff: After time off, you do not have recent race to calculate VDOT. Testing provides accurate starting point
• Training Phase: During base building, you may not have recent race. Testing allows appropriate zone prescription
• Running Economy Changes: As economy improves (common with training), race-based VDOT may lag behind physiological improvements. Testing captures this
• Multiple Event Distances: Your VDOT might differ between 5K and marathon due to different strengths. Testing reveals true aerobic capacity

Jack Daniels organizes training into distinct phases, each emphasizing different workout types. VO₂ max testing helps optimize each phase:

• Phase I: Foundation (Base Building):
  • • Focus: Easy running to build aerobic base
  • • Testing benefit: Ensure Easy runs are truly easy (avoiding overtraining right from start)
  • • Duration: 4 to 8 weeks depending on fitness level and goals
  • • Most miles at E pace with some strides
• Phase II: Quality (Adding Intensity):
  • • Focus: Add Threshold and Interval workouts
  • • Testing benefit: Hit precise T pace and I pace targets
  • • Duration: 6 to 12 weeks
  • • Mix of E runs, T workouts, I sessions, and long runs
• Phase III: Peak (Race Preparation):
  • • Focus: Race-specific work (MP for marathon, R pace for 5K)
  • • Testing benefit: Verify fitness gains and adjust race predictions
  • • Duration: 4 to 8 weeks before goal race
  • • Taper in final 2 to 3 weeks
• Between Cycles: Track VDOT improvements over seasons and years. Retesting shows long-term fitness trends

Example: Phase II Quality week for marathon training (VDOT 50, ~38:00 10K runner):

• Monday: E run 6 miles @ 8:15/mile pace (HR 130-140)
• Tuesday: T workout: 2 miles E, 5 × 1 mile @ 7:10/mile with 1 min rest, 1 mile E (Threshold cruise intervals)
• Wednesday: E run 5 miles @ 8:15/mile
• Thursday: I workout: 2 miles E, 6 × 800m @ 3:15 (6:30/mile pace) with 400m jog recovery, 1 mile E
• Friday: E run 4 miles @ 8:15/mile or rest
• Saturday: E run 6 miles @ 8:15/mile
• Sunday: Long run 15 miles @ E pace (8:15/mile) with last 6 miles @ M pace (7:30/mile)

Weekly Total: 43 to 47 miles. Two quality sessions (T and I) with adequate recovery between. Every pace based on tested VDOT.

Jack Daniels' methods are extremely popular in high school cross country and track programs. VO₂ max testing provides unique benefits for young athletes:

• Athletes Without Race History: Freshmen or athletes new to running lack race times to calculate VDOT. Testing provides accurate starting zones
• Rapid Fitness Changes: Young athletes improve quickly. Testing at season start and mid-season tracks development
• Injury Recovery: After injury, testing establishes appropriate return-to-training paces
• Realistic Goal Setting: Current VDOT predicts achievable race times, preventing overly aggressive (or conservative) goals
• Team Training: Individualized zones allow athletes at different fitness levels to train together (same workout type, different paces)
• College Recruiting: Objective fitness data (VO₂ max score) supplements race results for recruitment

"Daniels' Running Formula" includes specific training plans for multiple distances. Testing optimizes all of them:

• 800m Plans: Heavy R pace (speed) work. Testing provides exact R pace targets
• 1500m/Mile Plans: Mix of I and R work. Precise pacing for both
• 3000m/5000m Plans: Emphasis on I pace (VO₂ max intervals). T pace for longer tempos
• 10K Plans: Balance of T and I work. Long runs at E pace
• Half Marathon Plans: More T pace work. M pace segments
• Marathon Plans: Long runs with M pace. T pace for tempo runs. Less I pace work than shorter distances

Regardless of goal distance, testing provides the foundational data (VDOT and associated paces) that makes the system work.

As you train, your VDOT should improve, requiring updated training paces:

• Typical Improvements: Beginners may improve 2 to 5 VDOT points in first training cycle. Advanced runners might improve 1 to 2 points
• When to Retest:
  • • After completing a training phase (typically every 8 to 12 weeks)
  • • When workouts consistently feel too easy or too hard
  • • After significant race performance improvement
  • • At start of new season or training cycle
• Adjusting Training: As VDOT increases, all training paces adjust accordingly. What was T pace becomes E pace eventually
• Long-Term Tracking: Annual testing shows year-over-year fitness trends and training effectiveness

Errors runners make without precise testing:

• Using Outdated VDOT: Basing training on race from months ago. Current fitness may be different
• Running E Pace Too Fast: Most common error. Trying to "get the most" from easy days prevents recovery
• T Pace Confusion: Running tempo runs too fast (becomes I pace) or too slow (insufficient stimulus)
• I Pace Inconsistency: Starting intervals too fast and fading, or running too conservatively
• Training at Goal VDOT: Using VDOT for goal time instead of current fitness. Recipe for overtraining
• Ignoring Running Economy: Two runners with same VO₂ max but different economy have different VDOTs. Testing accounts for this

From "Daniels' Running Formula":

• "VDOT is a measure of your current running ability"
• "Training at the proper intensity is one of the most important aspects of training"
• "Direct measurement of VO₂ max and running economy provides the most accurate VDOT"
• "Train at current fitness level, not at the level you hope to achieve"

VO₂ Max Test: $250

What's Included:

• • 45 to 60 minute comprehensive cardiovascular assessment
• • Treadmill test (most accurate for running-specific VDOT)
• • VO₂ max value (mL/kg/min)
• • Running economy assessment
• • VDOT calculation based on test results
• • All five Jack Daniels paces: E, M, T, I, R
• • Heart rate zones corresponding to each pace
• • Same-day results with detailed explanation
• • Printable pace chart for training reference

VO₂ Max Test: $250

Complete testing with Jack Daniels VDOT calculation and all training paces (E, M, T, I, R).

Fit Evaluations
311 Soquel Ave
Santa Cruz, CA 95062

Behind Hindquarter restaurant (second entrance off Dakota St.)

Phone: 831-400-9227
Email: info@fitevals.com