daniels’ running formula - iatccc daniels.pdfmmm mmm 2290 8/21/07 40 nnn nnn 2368 9/24/07 42 ooo...

1

MITCA XC Clinic - 2007 1

MITCAMITCAMITCAMITCA

Daniels’ Running Formula

Greg Miller

Cranbrook Kingswood



Start with a Philosophy

� How does running fit into your educational

philosophy?

� What is your coaching philosophy?

2



Four Ingredients to Success

� Genetic Makeup

� Motivation

� Opportunity

� Coaching



What is Success?

� Popular culture

� WINNING has become more important than any other consideration.

� ONE WINNER – the person or team who finishes first.

� Reality

� winning is a spectrum from first place to the individual who has achieved something of great personal significance.

� “The race belongs not only to the swift and strong – but to those who keep on running.” - unk

� if everyone feels like a winner, everything else will take care of itself.

3



Universal Currency

� Time

� Energy



Time

� Need time to do anything and everything

4



Energy

� Why do we need energy?

� Breath

� Eat

� Sleep

� Live

� How can we make most efficient use of

energy?

� Training



What is Training?

� Acquisition of skills and competencies

� For running, the competency that must be

acquired is an optimized physiology

5



What is Physiology?

� Collection of Systems

� Cardiovascular (E/L)

� Muscular (E/L)

� Lactate threshold (T)*

� Aerobic capacity (I)*

� Speed (R )*

� Economy of effort (R )*

*In the strictest sense, only the first two items are physiological systems; the remaining are components of other systems.

Because it is only these components with which we are concerned, the liberty is taken to list those items as systems.



Cardiovascular System

Components

•Heart

•Vessels

•Blood

6



MHR (Maximum Heart Rate)

� Cardiovascular and Muscular systems are

best trained by continuous activity that

maintains a heart rate of approximately 75%

of the MHR.

� MHR=220 – age(for a 17 year old, MHR=203 bpm)



Heart Strength

� Quantified as cardiac output, Q

Q = HR x SVQ = Cardiac Output (mL/minute)

HR = Heart Rate (measured in beats/minute)

SV = Stroke Volume (mL/beat)

� Training will increase SV

� Manifested by decreased HR

( )( ) min/9.4min/4900/70min/70 LmLbeatmLbeatsQ ===

min/61/80

min/4900beats

beatmL

mL

SV

QHR ===

7



Vessels

� Vessel attributes :

� nature of tissue (in particular, muscle tissue)

surrounding the vessel

� presence of deposits within the vessel

� vessel diameter (greatest influence on

hydrodynamics)



Blood

� Blood Flow influenced by:

� vessel attributes

� pressure difference (btwn heart and blood destination)

� viscosity (thickness)

8



Muscular System•Cells comprise muscles•Cell Contraction/relaxation moves muscles

•Muscles respond to training by increasing:

•number, and size of mitochondrial sitessites combine fuel and oxygen creating energy

•activity of oxidative enzymes increasedreaction rate increased is that between oxygen and fuel

•distribution of blood vesselscreation of capillaries



When Exercise Begins…

� Exercised muscles relax and allow blood vessels to increase in diameter. The resulting increased volume afforded blood in the exercised area decreases the blood pressure in that area.

� The heart beats faster and with greater power, resulting in a moderate increase in central blood pressure. The net result is a larger difference in pressure between heart and area of muscle activity.

� Blood flow is diverted from areas less needy of oxygen (digestive organs, skin, etc) to those more needy (muscles of running legs).

9



� When there is plenty of oxygen (aerobic)

C6H12O6 (aq) + 6O2 (g) → 6CO2 (g) + 6H2O (l) +36 ATP *

� When there is not enough oxygen (anaerobic)

C6H12O6 → 2C3H6O3 + 2 ATP

Energy Delivery

O2 →

O2 →

*ATP is the substance that enables muscles to contract or

relax (adenosine triphosphate)



Lactate Threshold

� System that handles blood lactate

accumulation

� From research it is has been determined that

4.0 millimoles (mM) of lactic acid per liter of

blood (4.0 BLa) is a “good” average lactic

acid concentration for training the system

10



Aerobic Capacity

� Highest rate at which oxygen can be taken in AND utilized by a person (absolute measure L O2/min)

� Best measured in relative terms: mL of oxygen per

kilogram of body mass per

minute

(mL/kg/min)

� VO2 max:V = volume/time,

O2 = oxygen,

max = maximum.



VO2max

38Avg female

180Race Horse

70World Class

female

80World Class

male

45Avg male

VO2maxSubject)22(max2 CvOCaOQVO −=

� Measured in the lab

Q: cardiac output,

CaO2: arterial oxygen content

CvO2: venous oxygen content

� Measured on the track

45/)505min]12)[(( −= mdistVDOT

11



VDOT

� Almost all

training is done

relative to VDOT

� May add one

unit (if all is well

and training is

getting easier)

every 4-6 wks

First Last Gndr Grad Yr (meters) Date (2007) VDOT*

AAA AAA 3168 8/21/07 60

BBB BBB 2924 8/21/07 54

CCC CCC 3632 8/21/07 70

DDD DDD 2874 8/21/07 53

EEE EEE 2145 8/28/07 37

FFF FFF 3388 8/21/07 65

GGG GGG 2368 9/24/07 42

HHH HHH 3124 8/21/07 59

III III 2590 8/21/07 47

JJJ JJJ 2450 8/21/07 44

KKK KKK 2228 9/24/07 39

LLL LLL 2724 8/21/07 50

MMM MMM 2290 8/21/07 40

NNN NNN 2368 9/24/07 42

OOO OOO 1602 9/24/07 30

PPP PPP 3014 9/24/07 56

QQQ QQQ 2854 8/21/07 53

RRR RRR 2954 9/24/07 55

SSS SSS 3044 8/21/07 57

TTT TTT 2420 8/21/07 43

UUU UUU 2801 8/28/07 52

VVV VVV 2944 9/24/07 55

WWW WWW 2168 9/24/07 37

XXX XXX 2160 9/24/07 37

YYY YYY 2576 9/24/07 47

ZZZ ZZZ 2251 8/21/07 39

* a value of 30 has been "artificially" raised to this level

12 min run distance



Developing Speed

� Speed kills – all those who don’t have any!

� Born with a certain inherent ability for speed

� Enhanced with training

12



Running Economy

� Measured by the VO2 (notice, no max)

relative to the runners speed of running

� Compare runners at 6:00 min/mile

1. 50 mL/kg/min

2. uses 55 mL/kg/min

� Who is more efficient?



Types of Training

RLowering energy

demand of runningEconomy of Effort

R(epetition)Improving SpeedSpeed

98I(nterval)Increasing VO2maxAerobic capacity

88T(hreshold)Shift lactate threshold

to correspond to a

faster

running speed

Lactate threshold

70E/LIncrease ability of

muscles to effectively

use oxygen

Muscular system

70E(asy)/L(ong)Improving the body’s

ability to transport

blood and oxygen

Cardiovascular

system

%MHRMethod of

Training

Training outcomeSystem

13



Training Paces

First VDOT* Ekm Emi I1200 I400 Ikm Imi R200 R400 R800 T400 Tkm Tmi

AAA 60 04:25 07:07 04:03 01:21 03:23 00:00 00:37 01:15 00:00 01:28 03:40 05:54

BBB 54 04:49 07:45 04:25 01:28 03:41 00:00 00:40 01:22 00:00 01:35 04:00 06:26

CCC 70 03:54 06:17 03:34 01:11 02:59 04:46 00:32 01:05 02:10 01:17 03:14 05:13

DDD 53 04:53 07:52 04:29 01:30 03:44 00:00 00:41 01:24 00:00 01:37 04:04 06:32

EEE 37 06:30 10:27 00:00 01:59 05:01 00:00 00:56 01:53 00:00 02:10 05:26 08:44

FFF 65 04:09 06:40 03:48 01:16 03:10 00:00 00:34 01:10 02:20 01:22 03:26 05:32

GGG 42 05:53 09:28 00:00 01:48 04:31 00:00 00:50 01:42 00:00 01:57 04:54 07:52

HHH 59 04:29 07:13 04:07 01:22 03:25 00:00 00:37 01:16 00:00 01:29 03:43 05:59

III 47 05:23 08:39 04:54 01:38 04:07 00:00 00:45 01:32 00:00 01:47 04:29 07:10

JJJ 44 05:40 09:07 00:00 01:44 04:21 00:00 00:48 01:38 00:00 01:53 04:43 07:33

KKK 39 06:14 10:02 00:00 01:54 04:48 00:00 00:53 01:48 00:00 02:05 05:13 08:22

LLL 50 05:07 08:14 04:41 01:33 03:55 00:00 00:43 01:27 00:00 01:42 04:15 06:51

MMM 40 06:07 09:50 00:00 01:52 04:42 00:00 00:52 01:46 00:00 02:02 05:06 08:12

NNN 42 05:53 09:28 00:00 01:48 04:31 00:00 00:50 01:42 00:00 01:57 04:54 07:52

OOO 30 07:37 12:16 00:00 02:22 00:00 00:00 01:07 02:16 00:00 02:33 06:24 10:18

PPP 56 04:40 07:31 04:18 01:26 03:34 00:00 00:39 01:20 00:00 01:33 03:53 06:15

QQQ 53 04:53 07:52 04:29 01:30 03:44 00:00 00:41 01:24 00:00 01:37 04:04 06:32

RRR 55 04:45 07:38 04:21 01:27 03:37 00:00 00:40 01:21 00:00 01:34 03:56 06:20

SSS 57 04:36 07:25 04:15 01:25 03:31 00:00 00:39 01:19 00:00 01:31 03:50 06:09

TTT 43 05:47 09:18 00:00 01:46 04:26 00:00 00:49 01:40 00:00 01:55 04:49 07:43

UUU 52 04:58 07:59 04:33 01:31 03:48 00:00 00:42 01:25 00:00 01:38 04:07 06:38

VVV 55 04:45 07:38 04:21 01:27 03:37 00:00 00:40 01:21 00:00 01:34 03:56 06:20

WWW 37 06:30 10:27 00:00 01:59 05:01 00:00 00:56 01:53 00:00 02:10 05:26 08:44

XXX 37 06:30 10:27 00:00 01:59 05:01 00:00 00:56 01:53 00:00 02:10 05:26 08:44

YYY 47 05:23 08:39 04:54 01:38 04:07 00:00 00:45 01:32 00:00 01:47 04:29 07:10

ZZZ 39 06:14 10:02 00:00 01:54 04:48 00:00 00:53 01:48 00:00 02:05 05:13 08:22

* a value of 30 has been "artificially" raised to this level

Workout Paces12 min run

distance



Four Training Phases

� FI - Foundation/Injury Prevention

� EQ - Early Quality

� TQ - Transition Quality

� FQ - Final Quality

14



Phase Duration

� Each phase lasts 6 wks

� Not practical for HS

� Daniel’s priority

numbering

Enter number of training weeks: 10

Training# Priority# Seq# Phase

1 1 1 FI

2 2 2 FI

3 3 3 FI

4 13 FI

5 21 FI

6 23 FI

7 10 4 EQ

8 11 EQ

9 12 EQ

10 18 EQ

11 19 EQ

12 20 EQ

13 7 5 TQ

14 8 6 TQ

15 9 7 TQ

16 14 TQ

17 15 TQ

18 16 TQ

19 4 8 FQ

20 5 9 FQ

21 6 10 FQ

22 17 FQ

23 22 FQ

24 24 FQ

Week Numbers



Sketch Your Season

TIMEFQFinal Quality

TIETQTransition Quality

RITEEQEarly Quality

ELFIFoundation/

Injury Prevention

WorkoutsPhase

15



Weekly Volume

25% 8% 15% 10% 20% 12% 10% 100%

Intended

Mileage SU M T W TH F SA

Actual

Mileage

20 5 2 3 2 4 2 2 20

25 6 2 4 3 5 3 3 26

30 8 2 5 3 6 4 3 31

35 9 3 5 4 7 4 4 36

40 10 3 6 4 8 5 4 40

45 11 4 7 5 9 5 5 46

50 13 4 8 5 10 6 5 51

55 14 4 8 6 11 7 6 56

60 15 5 9 6 12 7 6 60

Week Days



Workout Types – Easy/Long

� 70% VDOT

75% MHR

� Long, steady, easy

running

Easy/Long

50

70

90

110

0 10 20 30 40 50 60 70

Time (min)

%V

DO

T

16



Workout Types - Threshold

� 88% VDOT;

90% MHR

� Comfortably hard,

slower than 5k pace;

-(25-30 s)/mile

� 20 min

Threshold (=20 min)

50

70

90

110

0 5 10 15 20 25

Time (min)

% V

DO

T



Workout Types - Interval

� 98% VDOT;

98% MHR

� Hard, not all-out

� Effort <= 5min

� Rest = Effort

Intervals (<=5 min, recovery = effort)

50

60

70

80

90

100

110

0 5 10 15 20 25 30 35

Time (min)

% V

DO

T

17



Workout Types - Repeats

� >100% VDOT

� Hard, all-out with

control

� Effort <= 2 min

� Rest = Full

REPEATS (<=2 min, full recovery)

50

60

70

80

90

100

110

0 2 4 6 8 10 12 14 16 18 20

Time (min)

Perc

en

t V

DO

T



The Daily PlanEnter Start Date 8/1/2007

Week Date Wkday 20 25 30 35 40 45 50 55

1 8/1 4 2, E 3, E 3, E 4, E 4, E 5, E 5, E 6, E

1 8/2 5 4, E 5, E 6, E 7, E 8, E 9, E 10, E 11, E

1 8/3 6 2, E 3, E 4, E 4, E 5, E 5, E 6, E 7, E

1 8/4 7 2, E 3, E 3, E 4, E 4, E 5, E 5, E 6, E

2 8/5 1 5, E 6, E 8, E 9, E 10, E 11, E 13, E 14, E

2 8/6 2 2, E 2, E 2, E 3, E 3, E 4, E 4, E 4, E

2 8/7 3 3, E 4, E 5, E 5, E 6, E 7, E 8, E 8, E

2 8/8 4 2, E 3, E 3, E 4, E 4, E 5, E 5, E 6, E

2 8/9 5 4, E 5, E 6, E 7, E 8, E 9, E 10, E 11, E

2 8/10 6 2, E 3, E 4, E 4, E 5, E 5, E 6, E 7, E

2 8/11 7 2, E 3, E 3, E 4, E 4, E 5, E 5, E 6, E

3 8/12 1 5, E 6, E 8, E 9, E 10, E 11, E 13, E 14, E

3 8/13 2 2, E 2, E 2, E 3, E 3, E 4, E 4, E 4, E

3 8/14 3 3, E 4, E 5, E 5, E 6, E 7, E 8, E 8, E

3 8/15 4 2, E 3, E 3, E 4, E 4, E 5, E 5, E 6, E

3 8/16 5 4, E 5, E 6, E 7, E 8, E 9, E 10, E 11, E

3 8/17 6 2, E 3, E 4, E 4, E 5, E 5, E 6, E 7, E

3 8/18 7 2, E 3, E 3, E 4, E 4, E 5, E 5, E 6, E

4 8/19 1 5, L+s 6, L+s 8, L+s 9, L+s 10, L+s 11, L+s 13, L+s 14, L+s

4 8/20 2 2, E 2, E 2, E 3, E 3, E 4, E 4, E 4, E

4 8/21 3 3, R1 4, R1 5, R1 5, R1 6, R1 7, R1 8, R1 8, R1

4 8/22 4 2, Ti* 3, Ti* 3, Ti* 4, Ti* 4, Ti* 5, Ti* 5, Ti* 6, Ti*

4 8/23 5 4, E 5, E 6, E 7, E 8, E 9, E 10, E 11, E

4 8/24 6 2, E 3, E 4, E 4, E 5, E 5, E 6, E 7, E

4 8/25 7 2, I1 3, I1 3, I1 4, I1 4, I1 5, I1 5, I1 6, I1

5 8/26 1 5, L+s 6, L+s 8, L+s 9, L+s 10, L+s 11, L+s 13, L+s 14, L+s

18



Science vs Art

� Sell kids on your plan

� Use Daniel’s Formula as a skeleton for

training program

� Don’t fear “tweaking” the system

� Remember your philosophy

daniels’ running formula - iatccc daniels.pdfmmm mmm 2290 8/21/07 40 nnn nnn 2368 9/24/07 42 ooo...

Documents