Jack Daniels: Daniels’ Run­ning For­mu­la. Sec­ond Edi­tion. Cham­paign, Ill.: Human Kinet­ics 2005. 285 Seit­en. ISBN 978–0‑7360–5492‑8.

  • Fore­word — Peface — Acknowl­edg­ments
  • The Ingre­di­ents of Suc­cess
  1. Part I: Train­ing Essen­tials
    1. Train­ing Focus
    2. Phys­i­ol­o­gy of Train­ing Inten­si­ties
    3. Fit­ness and Inten­si­ty Bench­marks
    4. The Sea­son Plan
  2. Part II: Train­ing Lev­els
    1. Lev­el 1: Base Build­ing
    2. Lev­el 2: Marathon-Pace Train­ing
    3. Lev­el 3: Tresh­old Train­ing
    4. Lev­el 4: Inter­val Train­ing
    5. Lev­el 5: Rep­e­ti­tion Train­ing
    6. Sup­ple­men­tal Train­ing
  3. Part III: Train­ing for Fit­ness
    1. White Start­ing Plan
    2. Red Inter­me­di­ate Plan
    3. Blue Advanced Plan
    4. Gold Elite Plan
  4. Part IV: Train­ing for Rac­ing
    1. Prepar­ing for Com­pe­ti­tion
    2. 800 Meters
    3. 1,500 to 3,000 Meters
    4. Cross Coun­try
    5. 5 to 15 Kilo­me­ters
    6. Half-Marathon and Marathon
  • Appen­dix A: Pace Table
  • Appen­dix B: VO2 Test­ing Pro­to­col
  • Index
  • About the Author