Dr Jack Daniels Coaching and Videos 

Dr Jack Daniels is a renowned American physiologist and coach of some 50 years’ experience. He is a double Olympic medalist in modern pentathlon and has forged a successful USA university coaching career. He introduced the concept of training based on the VO2 max of each runner, a concept known as VDot. His expertise is recognized throughout the world of running


The majority of the clubs winter training is focused on building endurance and strength endurance.  The benefits are often seen after a few weeks of consistent training.  During the summer, with access to a track we do some interval and occasional repetition work to develop and improve speed - endurance and speed.

We encourage Tempo runs as a constant throughout the year as these are an important part of our training program.

New runners can improve their V02max by consistent training and doing regular long runs.  They can see benefits within a short period providing they stay injury free.  For the majority of club runners, where time is limited because of work and life pressures, they will see greater benefit from performing long runs and sessions which improve lactate threshold.

The following link will take you to a series of four videos featuring Jack Daniels who gives an explanation of the various types of training we use.

Please take some time to watch  in the 4  video links below, these are very important for your ongoing understanding of our training sessions

 The videos explain the logic behind

Taken from theses four videos , the text below summarises the video content 

Taken from his videos, the text to the right briefly summarises the benefits of easy running 

Easy running – improves cardio vascular fitness - 60/70% effort

This conversational pace run improves the heart muscle, improving the stroke volume, and increases the mitochondria in muscle cells which turn fuel into energy.

Your long run is a vital part of your training, and new runners should build up gradually and try to do   one run of 60-90 mins of easy running each week.  Easy running provides the base to improve speed, endurance and fitness.

The majority of your running time should be at a conversational pace.  As a rule of thumb, for the experienced runner the recommended split for the weeks running is 80% easy with 20% comfortably hard or above. For the novice 95% easy with 5% comfortably hard is advisable.

Threshold Training - improves endurance

This is about developing the body’s ability to deal with /tolerate the accumulation of lactate.  Lactate is a normal by-product of muscle contraction which is invariably turned back into fuel. The body clears it efficiently, until above a threshold when its accumulation interferes with efficient muscle function.  This is often felt as a burning sensation in the legs along with fatigue and labored breathing.

The graph below illustrates that there is an effort level/pace at which your rate of accumulation of lactate starts to rapidly increase.  This is called the THRESHOLD LEVEL.  So if you want to improve your threshold, be able to deal with the accumulation and become more tolerant to the acidic environment created by Lactate, you need to regularly train at your threshold level

                            By running at your threshold pace you maximize the benefit for the effort being expended and are able to get more out of the session.  


Threshold Training

This effort is 82 to 88 % of your max heart rate, typically 85%. It is a comfortably hard effort i.e. you are able to talk but not easily

Typically it is the speed that you might be able to sustain when you race for 1hr. For many it will be 10k race pace.

When describing the effort required for Tuesday winter sessions, e.g. Thornwell, Danes Loop, Link Road we often ask you to run at your threshold effort

On Thursday when doing the club run of 45mins or one hour duration we might suggest you might run a section of 15/25 min at your Tempo effort ( allowing for a 10/15 min warm up and cool down before and after the effort ). The Tempo effort is the same as the threshold but at the lower end of the range as it is a continuous run (82%).

So be specific in your training and know what each session is for

Interval training

This type of training is designed to maximize your aerobic power i.e. the body’s ability to process oxygen during aerobic exercise. As with any function of the body, there is a maximum, and you’re max aerobic capacity (V02Max) is defined in terms of millilitres of oxygen per Kg of body weight per minute. Running at efforts above this threshold will mean running anaerobically, sustainable for only short while.

To improve your VO2max you need to run at a pace/effort which is at or about the level at which your body is using the maximum amount of oxygen it can, at your current state of fitness.

Have a look at our Pace Group tables for an estimate of your VO2max based on your 5k time

Also, if you enter a current 5k or 10 k race time into the Jack Daniel’s Vdot02 calculator link below it will determine indicative paces for various distances.

Repetition Training

These sessions are undertaken at a higher speed (current best mile time) so require a bigger rest between efforts.  The aim of these sessions is to improve your Speed and Economy (using oxygen efficiently).

Enjoy your running

Chepstow Harriers Coaching Team