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RUN SMART PRIVATE COACHING The Run SMART Project, featuring head coach Dr. Jack Daniels, is a group of professional VDOT Certified coaches working together to help runners of all levels reach their goals. Currently, Run SMART’s coaching staff consists of current or former distance running standouts including Olympians, national champions, sub-4 minutemilers, etc.
800M | RUN S.M.A.R.T. Run SMART client Brad Mason reached the All American standard in the 800M at the Drake Relays last weekend. Mason, of Beloit, KS, broke his 3-year old personal best at age 46 finishing fourth overall in the masters division in 2:06.64! Check out the full results on ESPN. This time ranks him 1st in the country in the M45 age group. GET YOUR TEMPERATURE ADJUSTMENT It's hot out! As runners we dread the heat and humidity, especially when it hinders our performance. Fortunately, Dr. Jack Daniels' formulas for temperature adjustment can now be utilized in our VDOT O2 Running Calculator app. No longer should runners be overtraining in the heat or be frustrated by not hitting their WHAT'S YOUR INTERVAL PACE? Intensity: Generally in the range of 98-100% of HRmax. Intervals are “hard” but not all-out running by any means. Usually at a pace that you could maintain for about 10-15 minutes in a serious race. Duration: It takes about two minutes for you to gear up to functioning at VO2max so the ideal duration of an “Interval” is 3-5 minuteseach.
MALINDI ELMORE 1500M TRAINING PLAN Malindi Elmore (born March 13, 1980 in Kelowna, British Columbia) is a Canadian track and field athlete specializing in the middle-distance events. She represented her country at the 2004 Summer Olympics inAthens, Greece.
JACK DANIELS' SAMPLE TREADMILL HILL WORKOUT Workout: 30 sec or 1-min hill runs at 15% grade or 20% grade if fit enough. Dr. Jack Daniels: I used to have my college women run 20X30sec at 20% grade and 6MPH, and then take 30 sec recovery between. Just let the treadmill keep running and hop on and off every 30 sec. If 20% and 6MPH is too tough then go to 15% grade at 6 MPH. WHAT PACE OR EFFORT SHOULD I RUN HILL REPEATS? Just like Reps, hill repeats help improve speed and economy. In general, you should run hills at the same effort as Reps (current 1-mile race pace). They should not be sprints so you want to focus on running with good mechanics and make sure you’re not tightening up a lot near the top of the hill. Run hills fast but strong and relaxedthroughout.
ASK A COACH: HOW DO YOU ADJUST THRESHOLD PACE AT ALTITUDE Question: I make adjustments to threshold pace for the duration of a tempo run. How should I adjust threshold pace at altitude? I coach runners at 5,200 feet. Run SMART Coach Jack Daniels: If using sea level race performances and associated VDOT values (or typical sea-level training speeds) while at altitude, you must adjust the paces. At 5000 feet of altitude, the adjustment for Interval and THE RUN S.M.A.R.T. PROJECTCUSTOM TRAINING PLANSPRIVATE COACHINGDR. JACK DANIELSRUNNING CALCULATORCOACHING STAFF Olympian, World-Famous Coach, Exercise Scientist, Author and Mentor. A two-time Olympic medalist in the Modern Pentathlon and world-renowned exercise scientist. Named “The World’s Best Running Coach” by Runner’s World, he led Cortland University runners to eight NCAA Division III National Championships, 31 individual national titles, and more than 130 All-America awards. JACK DANIELS' VDOT RUNNING CALCULATOR Easy Pace. Variety: Easy pace running refers to warm-ups, cool-downs , recovery runs, recovery running within a workout and generally long runs. Intensity: Generally in the range of 59-74% of VO2max or 65-79% of your HRmax. In general, Easy running is running at a comfortable, conversational pace, which certainly may vary daily, depending on howyou are feeling.
RUN SMART PRIVATE COACHING The Run SMART Project, featuring head coach Dr. Jack Daniels, is a group of professional VDOT Certified coaches working together to help runners of all levels reach their goals. Currently, Run SMART’s coaching staff consists of current or former distance running standouts including Olympians, national champions, sub-4 minutemilers, etc.
800M | RUN S.M.A.R.T. Run SMART client Brad Mason reached the All American standard in the 800M at the Drake Relays last weekend. Mason, of Beloit, KS, broke his 3-year old personal best at age 46 finishing fourth overall in the masters division in 2:06.64! Check out the full results on ESPN. This time ranks him 1st in the country in the M45 age group. GET YOUR TEMPERATURE ADJUSTMENT It's hot out! As runners we dread the heat and humidity, especially when it hinders our performance. Fortunately, Dr. Jack Daniels' formulas for temperature adjustment can now be utilized in our VDOT O2 Running Calculator app. No longer should runners be overtraining in the heat or be frustrated by not hitting their WHAT'S YOUR INTERVAL PACE? Intensity: Generally in the range of 98-100% of HRmax. Intervals are “hard” but not all-out running by any means. Usually at a pace that you could maintain for about 10-15 minutes in a serious race. Duration: It takes about two minutes for you to gear up to functioning at VO2max so the ideal duration of an “Interval” is 3-5 minuteseach.
MALINDI ELMORE 1500M TRAINING PLAN Malindi Elmore (born March 13, 1980 in Kelowna, British Columbia) is a Canadian track and field athlete specializing in the middle-distance events. She represented her country at the 2004 Summer Olympics inAthens, Greece.
JACK DANIELS' SAMPLE TREADMILL HILL WORKOUT Workout: 30 sec or 1-min hill runs at 15% grade or 20% grade if fit enough. Dr. Jack Daniels: I used to have my college women run 20X30sec at 20% grade and 6MPH, and then take 30 sec recovery between. Just let the treadmill keep running and hop on and off every 30 sec. If 20% and 6MPH is too tough then go to 15% grade at 6 MPH. WHAT PACE OR EFFORT SHOULD I RUN HILL REPEATS? Just like Reps, hill repeats help improve speed and economy. In general, you should run hills at the same effort as Reps (current 1-mile race pace). They should not be sprints so you want to focus on running with good mechanics and make sure you’re not tightening up a lot near the top of the hill. Run hills fast but strong and relaxedthroughout.
ASK A COACH: HOW DO YOU ADJUST THRESHOLD PACE AT ALTITUDE Question: I make adjustments to threshold pace for the duration of a tempo run. How should I adjust threshold pace at altitude? I coach runners at 5,200 feet. Run SMART Coach Jack Daniels: If using sea level race performances and associated VDOT values (or typical sea-level training speeds) while at altitude, you must adjust the paces. At 5000 feet of altitude, the adjustment for Interval and THE RUN S.M.A.R.T. PROJECT Olympian, World-Famous Coach, Exercise Scientist, Author and Mentor. A two-time Olympic medalist in the Modern Pentathlon and world-renowned exercise scientist. Named “The World’s Best Running Coach” by Runner’s World, he led Cortland University runners to eight NCAA Division III National Championships, 31 individual national titles, and more than 130 All-America awards. RUN SMART PRIVATE COACHING The Run SMART Project, featuring head coach Dr. Jack Daniels, is a group of professional VDOT Certified coaches working together to help runners of all levels reach their goals. Currently, Run SMART’s coaching staff consists of current or former distance running standouts including Olympians, national champions, sub-4 minutemilers, etc.
CUSTOM TRAINING PLANS Custom Training Plans are individualized schedules designed by legendary coach Dr. Jack Daniels and Run SMART coaches. These plans are tailored specifically for you, designed to JACK DANIELS' SAMPLE TREADMILL HILL WORKOUT Workout: 30 sec or 1-min hill runs at 15% grade or 20% grade if fit enough. Dr. Jack Daniels: I used to have my college women run 20X30sec at 20% grade and 6MPH, and then take 30 sec recovery between. Just let the treadmill keep running and hop on and off every 30 sec. If 20% and 6MPH is too tough then go to 15% grade at 6 MPH. MALINDI ELMORE 1500M TRAINING PLAN Malindi Elmore (born March 13, 1980 in Kelowna, British Columbia) is a Canadian track and field athlete specializing in the middle-distance events. She represented her country at the 2004 Summer Olympics inAthens, Greece.
CERTIFIED RUNNING COACH BY DR. JACK DANIELS Take the VDOT O2 Distance Certification Exam, authored by legendary coach Dr. Jack Daniels. According to Runner’s World Magazine, Dr. Daniels “has had a bigger influence on training-for-running than anyone. He might be considered the Albert Einstein of the sport.”. HOW TO UTILIZE HEART RATE TO BECOME A BETTER RUNNER The idea of any training session is to have an exercise intensity that is designed to improve a specific physiological function. With Threshold training, that function is to improve your body’s ability to clear blood-lactate accumulations, and exercising at a greater intensity than appropriate does not improve your ability to accomplishthe mission.
BREATHING RHYTHM FOR RUNNERS What I have seen to be a pretty com m on breathing tactic, during demanding races, is a 2-2 rhythm during ab o ut the first 2/3 of the race distance, with a shift to 2-1 or 1-2 the final 1/3 of the race. Something that probably should be avoided, however, is starting a race with a 3-3 or slower rhythm, especially if you know you will be moving to a more rapid rate as the race progresses. VDOT O2 | RUN S.M.A.R.T. New Training Plan Options Available. We’re excited to announce two new training plan products available on the VDOT O2 Training Calendar. 1. 3k Training – 12 Weeks – $55. Many high school athletes/coaches and masters runners have already started customizing Jack’s 3k/3200m plans for the upcoming outdoor track season.BRIAN ROSETTI
Let us explain: David Gaines of New York City trains with our Founder, Brian Rosetti and the NY Flyers’ Marathon Training Program. Last year, after his first marathon build-up with Run SMART the 63-year-old set a new PR and qualified for Boston at the Amsterdam Marathon (pictured here). Keep in mind that David didn’t get into running afew
THE RUN S.M.A.R.T. PROJECTCUSTOM TRAINING PLANSPRIVATE COACHINGDR. JACK DANIELSRUNNING CALCULATORCOACHING STAFF Olympian, World-Famous Coach, Exercise Scientist, Author and Mentor. A two-time Olympic medalist in the Modern Pentathlon and world-renowned exercise scientist. Named “The World’s Best Running Coach” by Runner’s World, he led Cortland University runners to eight NCAA Division III National Championships, 31 individual national titles, and more than 130 All-America awards. JACK DANIELS' VDOT RUNNING CALCULATOR Jack Daniels' VDOTRunning Calculator. Jack Daniels' VDOT. Running Calculator. Results will display here. Results will display here. This tab shows you the equivalent race performances for the time you entered.*. Results will display here. Read Full Instructions, background and insight on how to use Jack's calculator. JACK DANIELS' VDOT RUNNING CALCULATOR Easy Pace. Variety: Easy pace running refers to warm-ups, cool-downs , recovery runs, recovery running within a workout and generally long runs. Intensity: Generally in the range of 59-74% of VO2max or 65-79% of your HRmax. In general, Easy running is running at a comfortable, conversational pace, which certainly may vary daily, depending on howyou are feeling.
800M | RUN S.M.A.R.T. Run SMART client Brad Mason reached the All American standard in the 800M at the Drake Relays last weekend. Mason, of Beloit, KS, broke his 3-year old personal best at age 46 finishing fourth overall in the masters division in 2:06.64! Check out the full results on ESPN. This time ranks him 1st in the country in the M45 age group. GET YOUR TEMPERATURE ADJUSTMENT It's hot out! As runners we dread the heat and humidity, especially when it hinders our performance. Fortunately, Dr. Jack Daniels' formulas for temperature adjustment can now be utilized in our VDOT O2 Running Calculator app. No longer should runners be overtraining in the heat or be frustrated by not hitting their WHAT'S YOUR INTERVAL PACE? Intensity: Generally in the range of 98-100% of HRmax. Intervals are “hard” but not all-out running by any means. Usually at a pace that you could maintain for about 10-15 minutes in a serious race. Duration: It takes about two minutes for you to gear up to functioning at VO2max so the ideal duration of an “Interval” is 3-5 minuteseach.
JACK DANIELS' SAMPLE TREADMILL HILL WORKOUT Workout: 30 sec or 1-min hill runs at 15% grade or 20% grade if fit enough. Dr. Jack Daniels: I used to have my college women run 20X30sec at 20% grade and 6MPH, and then take 30 sec recovery between. Just let the treadmill keep running and hop on and off every 30 sec. If 20% and 6MPH is too tough then go to 15% grade at 6 MPH. WHAT PACE OR EFFORT SHOULD I RUN HILL REPEATS? Just like Reps, hill repeats help improve speed and economy. In general, you should run hills at the same effort as Reps (current 1-mile race pace). They should not be sprints so you want to focus on running with good mechanics and make sure you’re not tightening up a lot near the top of the hill. Run hills fast but strong and relaxedthroughout.
ASK A COACH: HOW DO YOU ADJUST THRESHOLD PACE AT ALTITUDE Question: I make adjustments to threshold pace for the duration of a tempo run. How should I adjust threshold pace at altitude? I coach runners at 5,200 feet. Run SMART Coach Jack Daniels: If using sea level race performances and associated VDOT values (or typical sea-level training speeds) while at altitude, you must adjust the paces. At 5000 feet of altitude, the adjustment for Interval and SCIENCE BEHIND LOW CALORIE ENERGY DRINKS LIKE 5-HR ENERGY Hi, my name is Carly and I’m part of the team that engages on behalf of 5-Hour Energy. 5-Hour Energy is a clinically tested dietary supplement that has been clinically tested in a randomized, double-blind, placebo-controlled crossover scientific study that concluded that the group that consumed 5-Hour Energy demonstrated an increase in alertness and cognitive functions measured over more THE RUN S.M.A.R.T. PROJECTCUSTOM TRAINING PLANSPRIVATE COACHINGDR. JACK DANIELSRUNNING CALCULATORCOACHING STAFF Olympian, World-Famous Coach, Exercise Scientist, Author and Mentor. A two-time Olympic medalist in the Modern Pentathlon and world-renowned exercise scientist. Named “The World’s Best Running Coach” by Runner’s World, he led Cortland University runners to eight NCAA Division III National Championships, 31 individual national titles, and more than 130 All-America awards. JACK DANIELS' VDOT RUNNING CALCULATOR Jack Daniels' VDOTRunning Calculator. Jack Daniels' VDOT. Running Calculator. Results will display here. Results will display here. This tab shows you the equivalent race performances for the time you entered.*. Results will display here. Read Full Instructions, background and insight on how to use Jack's calculator. JACK DANIELS' VDOT RUNNING CALCULATOR Easy Pace. Variety: Easy pace running refers to warm-ups, cool-downs , recovery runs, recovery running within a workout and generally long runs. Intensity: Generally in the range of 59-74% of VO2max or 65-79% of your HRmax. In general, Easy running is running at a comfortable, conversational pace, which certainly may vary daily, depending on howyou are feeling.
800M | RUN S.M.A.R.T. Run SMART client Brad Mason reached the All American standard in the 800M at the Drake Relays last weekend. Mason, of Beloit, KS, broke his 3-year old personal best at age 46 finishing fourth overall in the masters division in 2:06.64! Check out the full results on ESPN. This time ranks him 1st in the country in the M45 age group. GET YOUR TEMPERATURE ADJUSTMENT It's hot out! As runners we dread the heat and humidity, especially when it hinders our performance. Fortunately, Dr. Jack Daniels' formulas for temperature adjustment can now be utilized in our VDOT O2 Running Calculator app. No longer should runners be overtraining in the heat or be frustrated by not hitting their WHAT'S YOUR INTERVAL PACE? Intensity: Generally in the range of 98-100% of HRmax. Intervals are “hard” but not all-out running by any means. Usually at a pace that you could maintain for about 10-15 minutes in a serious race. Duration: It takes about two minutes for you to gear up to functioning at VO2max so the ideal duration of an “Interval” is 3-5 minuteseach.
JACK DANIELS' SAMPLE TREADMILL HILL WORKOUT Workout: 30 sec or 1-min hill runs at 15% grade or 20% grade if fit enough. Dr. Jack Daniels: I used to have my college women run 20X30sec at 20% grade and 6MPH, and then take 30 sec recovery between. Just let the treadmill keep running and hop on and off every 30 sec. If 20% and 6MPH is too tough then go to 15% grade at 6 MPH. WHAT PACE OR EFFORT SHOULD I RUN HILL REPEATS? Just like Reps, hill repeats help improve speed and economy. In general, you should run hills at the same effort as Reps (current 1-mile race pace). They should not be sprints so you want to focus on running with good mechanics and make sure you’re not tightening up a lot near the top of the hill. Run hills fast but strong and relaxedthroughout.
ASK A COACH: HOW DO YOU ADJUST THRESHOLD PACE AT ALTITUDE Question: I make adjustments to threshold pace for the duration of a tempo run. How should I adjust threshold pace at altitude? I coach runners at 5,200 feet. Run SMART Coach Jack Daniels: If using sea level race performances and associated VDOT values (or typical sea-level training speeds) while at altitude, you must adjust the paces. At 5000 feet of altitude, the adjustment for Interval and SCIENCE BEHIND LOW CALORIE ENERGY DRINKS LIKE 5-HR ENERGY Hi, my name is Carly and I’m part of the team that engages on behalf of 5-Hour Energy. 5-Hour Energy is a clinically tested dietary supplement that has been clinically tested in a randomized, double-blind, placebo-controlled crossover scientific study that concluded that the group that consumed 5-Hour Energy demonstrated an increase in alertness and cognitive functions measured over more THE RUN S.M.A.R.T. PROJECT Olympian, World-Famous Coach, Exercise Scientist, Author and Mentor. A two-time Olympic medalist in the Modern Pentathlon and world-renowned exercise scientist. Named “The World’s Best Running Coach” by Runner’s World, he led Cortland University runners to eight NCAA Division III National Championships, 31 individual national titles, and more than 130 All-America awards. RUN SMART PRIVATE COACHING The Run SMART Project, featuring head coach Dr. Jack Daniels, is a group of professional VDOT Certified coaches working together to help runners of all levels reach their goals. Currently, Run SMART’s coaching staff consists of current or former distance running standouts including Olympians, national champions, sub-4 minutemilers, etc.
CUSTOM TRAINING PLANS Custom Training Plans are individualized schedules designed by legendary coach Dr. Jack Daniels and Run SMART coaches. These plans are tailored specifically for you, designed to HOW TO UTILIZE HEART RATE TO BECOME A BETTER RUNNER The idea of any training session is to have an exercise intensity that is designed to improve a specific physiological function. With Threshold training, that function is to improve your body’s ability to clear blood-lactate accumulations, and exercising at a greater intensity than appropriate does not improve your ability to accomplishthe mission.
STRIDE RATE
Stride rate increased 3.2%, speed increased by about 40%, and stride length increased by 35%. Some runners purposely try to increase stride length in an attempt to run faster but stride length increases come as a function of being able to increase the amount of energy available per minute (or per stride) of running, and therefore conditioning VDOT O2 | RUN S.M.A.R.T. New Training Plan Options Available. We’re excited to announce two new training plan products available on the VDOT O2 Training Calendar. 1. 3k Training – 12 Weeks – $55. Many high school athletes/coaches and masters runners have already started customizing Jack’s 3k/3200m plans for the upcoming outdoor track season. CERTIFIED RUNNING COACH BY DR. JACK DANIELS Take the VDOT O2 Distance Certification Exam, authored by legendary coach Dr. Jack Daniels. According to Runner’s World Magazine, Dr. Daniels “has had a bigger influence on training-for-running than anyone. He might be considered the Albert Einstein of the sport.”. BREATHING RHYTHM FOR RUNNERS What I have seen to be a pretty com m on breathing tactic, during demanding races, is a 2-2 rhythm during ab o ut the first 2/3 of the race distance, with a shift to 2-1 or 1-2 the final 1/3 of the race. Something that probably should be avoided, however, is starting a race with a 3-3 or slower rhythm, especially if you know you will be moving to a more rapid rate as the race progresses.BRIAN ROSETTI
Let us explain: David Gaines of New York City trains with our Founder, Brian Rosetti and the NY Flyers’ Marathon Training Program. Last year, after his first marathon build-up with Run SMART the 63-year-old set a new PR and qualified for Boston at the Amsterdam Marathon (pictured here). Keep in mind that David didn’t get into running afew
SCIENCE ON THE RUN: WHIP THOSE GLUTES INTO SHAPE! Image credit Colorado Physical Therapy Specialists (Medial Heel Whip) Linking current research to running By Nikki Reiter Glute weakness is often considered one of the main culprits of running injuries. Run too much without the muscular support of the pelvis and core, and BAM! – IT band issues, patellofemoral pain, THE RUN S.M.A.R.T. PROJECTCUSTOM TRAINING PLANSPRIVATE COACHINGDR. JACK DANIELSRUNNING CALCULATORCOACHING STAFF Olympian, World-Famous Coach, Exercise Scientist, Author and Mentor. A two-time Olympic medalist in the Modern Pentathlon and world-renowned exercise scientist. Named “The World’s Best Running Coach” by Runner’s World, he led Cortland University runners to eight NCAA Division III National Championships, 31 individual national titles, and more than 130 All-America awards. JACK DANIELS' VDOT RUNNING CALCULATOR Jack Daniels' VDOTRunning Calculator. Jack Daniels' VDOT. Running Calculator. Results will display here. Results will display here. This tab shows you the equivalent race performances for the time you entered.*. Results will display here. Read Full Instructions, background and insight on how to use Jack's calculator. JACK DANIELS' VDOT RUNNING CALCULATOR Easy Pace. Variety: Easy pace running refers to warm-ups, cool-downs , recovery runs, recovery running within a workout and generally long runs. Intensity: Generally in the range of 59-74% of VO2max or 65-79% of your HRmax. In general, Easy running is running at a comfortable, conversational pace, which certainly may vary daily, depending on howyou are feeling.
800M | RUN S.M.A.R.T. Run SMART client Brad Mason reached the All American standard in the 800M at the Drake Relays last weekend. Mason, of Beloit, KS, broke his 3-year old personal best at age 46 finishing fourth overall in the masters division in 2:06.64! Check out the full results on ESPN. This time ranks him 1st in the country in the M45 age group. GET YOUR TEMPERATURE ADJUSTMENT It's hot out! As runners we dread the heat and humidity, especially when it hinders our performance. Fortunately, Dr. Jack Daniels' formulas for temperature adjustment can now be utilized in our VDOT O2 Running Calculator app. No longer should runners be overtraining in the heat or be frustrated by not hitting their WHAT'S YOUR INTERVAL PACE? Intensity: Generally in the range of 98-100% of HRmax. Intervals are “hard” but not all-out running by any means. Usually at a pace that you could maintain for about 10-15 minutes in a serious race. Duration: It takes about two minutes for you to gear up to functioning at VO2max so the ideal duration of an “Interval” is 3-5 minuteseach.
JACK DANIELS' SAMPLE TREADMILL HILL WORKOUT Workout: 30 sec or 1-min hill runs at 15% grade or 20% grade if fit enough. Dr. Jack Daniels: I used to have my college women run 20X30sec at 20% grade and 6MPH, and then take 30 sec recovery between. Just let the treadmill keep running and hop on and off every 30 sec. If 20% and 6MPH is too tough then go to 15% grade at 6 MPH. WHAT PACE OR EFFORT SHOULD I RUN HILL REPEATS? Just like Reps, hill repeats help improve speed and economy. In general, you should run hills at the same effort as Reps (current 1-mile race pace). They should not be sprints so you want to focus on running with good mechanics and make sure you’re not tightening up a lot near the top of the hill. Run hills fast but strong and relaxedthroughout.
ASK A COACH: HOW DO YOU ADJUST THRESHOLD PACE AT ALTITUDE Question: I make adjustments to threshold pace for the duration of a tempo run. How should I adjust threshold pace at altitude? I coach runners at 5,200 feet. Run SMART Coach Jack Daniels: If using sea level race performances and associated VDOT values (or typical sea-level training speeds) while at altitude, you must adjust the paces. At 5000 feet of altitude, the adjustment for Interval and SCIENCE BEHIND LOW CALORIE ENERGY DRINKS LIKE 5-HR ENERGY Hi, my name is Carly and I’m part of the team that engages on behalf of 5-Hour Energy. 5-Hour Energy is a clinically tested dietary supplement that has been clinically tested in a randomized, double-blind, placebo-controlled crossover scientific study that concluded that the group that consumed 5-Hour Energy demonstrated an increase in alertness and cognitive functions measured over more THE RUN S.M.A.R.T. PROJECTCUSTOM TRAINING PLANSPRIVATE COACHINGDR. JACK DANIELSRUNNING CALCULATORCOACHING STAFF Olympian, World-Famous Coach, Exercise Scientist, Author and Mentor. A two-time Olympic medalist in the Modern Pentathlon and world-renowned exercise scientist. Named “The World’s Best Running Coach” by Runner’s World, he led Cortland University runners to eight NCAA Division III National Championships, 31 individual national titles, and more than 130 All-America awards. JACK DANIELS' VDOT RUNNING CALCULATOR Jack Daniels' VDOTRunning Calculator. Jack Daniels' VDOT. Running Calculator. Results will display here. Results will display here. This tab shows you the equivalent race performances for the time you entered.*. Results will display here. Read Full Instructions, background and insight on how to use Jack's calculator. JACK DANIELS' VDOT RUNNING CALCULATOR Easy Pace. Variety: Easy pace running refers to warm-ups, cool-downs , recovery runs, recovery running within a workout and generally long runs. Intensity: Generally in the range of 59-74% of VO2max or 65-79% of your HRmax. In general, Easy running is running at a comfortable, conversational pace, which certainly may vary daily, depending on howyou are feeling.
800M | RUN S.M.A.R.T. Run SMART client Brad Mason reached the All American standard in the 800M at the Drake Relays last weekend. Mason, of Beloit, KS, broke his 3-year old personal best at age 46 finishing fourth overall in the masters division in 2:06.64! Check out the full results on ESPN. This time ranks him 1st in the country in the M45 age group. GET YOUR TEMPERATURE ADJUSTMENT It's hot out! As runners we dread the heat and humidity, especially when it hinders our performance. Fortunately, Dr. Jack Daniels' formulas for temperature adjustment can now be utilized in our VDOT O2 Running Calculator app. No longer should runners be overtraining in the heat or be frustrated by not hitting their WHAT'S YOUR INTERVAL PACE? Intensity: Generally in the range of 98-100% of HRmax. Intervals are “hard” but not all-out running by any means. Usually at a pace that you could maintain for about 10-15 minutes in a serious race. Duration: It takes about two minutes for you to gear up to functioning at VO2max so the ideal duration of an “Interval” is 3-5 minuteseach.
JACK DANIELS' SAMPLE TREADMILL HILL WORKOUT Workout: 30 sec or 1-min hill runs at 15% grade or 20% grade if fit enough. Dr. Jack Daniels: I used to have my college women run 20X30sec at 20% grade and 6MPH, and then take 30 sec recovery between. Just let the treadmill keep running and hop on and off every 30 sec. If 20% and 6MPH is too tough then go to 15% grade at 6 MPH. WHAT PACE OR EFFORT SHOULD I RUN HILL REPEATS? Just like Reps, hill repeats help improve speed and economy. In general, you should run hills at the same effort as Reps (current 1-mile race pace). They should not be sprints so you want to focus on running with good mechanics and make sure you’re not tightening up a lot near the top of the hill. Run hills fast but strong and relaxedthroughout.
ASK A COACH: HOW DO YOU ADJUST THRESHOLD PACE AT ALTITUDE Question: I make adjustments to threshold pace for the duration of a tempo run. How should I adjust threshold pace at altitude? I coach runners at 5,200 feet. Run SMART Coach Jack Daniels: If using sea level race performances and associated VDOT values (or typical sea-level training speeds) while at altitude, you must adjust the paces. At 5000 feet of altitude, the adjustment for Interval and SCIENCE BEHIND LOW CALORIE ENERGY DRINKS LIKE 5-HR ENERGY Hi, my name is Carly and I’m part of the team that engages on behalf of 5-Hour Energy. 5-Hour Energy is a clinically tested dietary supplement that has been clinically tested in a randomized, double-blind, placebo-controlled crossover scientific study that concluded that the group that consumed 5-Hour Energy demonstrated an increase in alertness and cognitive functions measured over more THE RUN S.M.A.R.T. PROJECT Olympian, World-Famous Coach, Exercise Scientist, Author and Mentor. A two-time Olympic medalist in the Modern Pentathlon and world-renowned exercise scientist. Named “The World’s Best Running Coach” by Runner’s World, he led Cortland University runners to eight NCAA Division III National Championships, 31 individual national titles, and more than 130 All-America awards. RUN SMART PRIVATE COACHING The Run SMART Project, featuring head coach Dr. Jack Daniels, is a group of professional VDOT Certified coaches working together to help runners of all levels reach their goals. Currently, Run SMART’s coaching staff consists of current or former distance running standouts including Olympians, national champions, sub-4 minutemilers, etc.
CUSTOM TRAINING PLANS Custom Training Plans are individualized schedules designed by legendary coach Dr. Jack Daniels and Run SMART coaches. These plans are tailored specifically for you, designed to HOW TO UTILIZE HEART RATE TO BECOME A BETTER RUNNER The idea of any training session is to have an exercise intensity that is designed to improve a specific physiological function. With Threshold training, that function is to improve your body’s ability to clear blood-lactate accumulations, and exercising at a greater intensity than appropriate does not improve your ability to accomplishthe mission.
STRIDE RATE
Stride rate increased 3.2%, speed increased by about 40%, and stride length increased by 35%. Some runners purposely try to increase stride length in an attempt to run faster but stride length increases come as a function of being able to increase the amount of energy available per minute (or per stride) of running, and therefore conditioning VDOT O2 | RUN S.M.A.R.T. New Training Plan Options Available. We’re excited to announce two new training plan products available on the VDOT O2 Training Calendar. 1. 3k Training – 12 Weeks – $55. Many high school athletes/coaches and masters runners have already started customizing Jack’s 3k/3200m plans for the upcoming outdoor track season. CERTIFIED RUNNING COACH BY DR. JACK DANIELS Take the VDOT O2 Distance Certification Exam, authored by legendary coach Dr. Jack Daniels. According to Runner’s World Magazine, Dr. Daniels “has had a bigger influence on training-for-running than anyone. He might be considered the Albert Einstein of the sport.”. BREATHING RHYTHM FOR RUNNERS What I have seen to be a pretty com m on breathing tactic, during demanding races, is a 2-2 rhythm during ab o ut the first 2/3 of the race distance, with a shift to 2-1 or 1-2 the final 1/3 of the race. Something that probably should be avoided, however, is starting a race with a 3-3 or slower rhythm, especially if you know you will be moving to a more rapid rate as the race progresses.BRIAN ROSETTI
Let us explain: David Gaines of New York City trains with our Founder, Brian Rosetti and the NY Flyers’ Marathon Training Program. Last year, after his first marathon build-up with Run SMART the 63-year-old set a new PR and qualified for Boston at the Amsterdam Marathon (pictured here). Keep in mind that David didn’t get into running afew
SCIENCE ON THE RUN: WHIP THOSE GLUTES INTO SHAPE! Image credit Colorado Physical Therapy Specialists (Medial Heel Whip) Linking current research to running By Nikki Reiter Glute weakness is often considered one of the main culprits of running injuries. Run too much without the muscular support of the pelvis and core, and BAM! – IT band issues, patellofemoral pain, THE RUN S.M.A.R.T. PROJECTCUSTOM TRAINING PLANSPRIVATE COACHINGDR. JACK DANIELSRUNNING CALCULATORCOACHING STAFFRUNNING A CONSTRUCTION PROJECTRUN SMART PROJECTJACK DANIEL S RUNNINGTRAIL RUN PROJECT Olympian, World-Famous Coach, Exercise Scientist, Author and Mentor. A two-time Olympic medalist in the Modern Pentathlon and world-renowned exercise scientist. Named “The World’s Best Running Coach” by Runner’s World, he led Cortland University runners to eight NCAA Division III National Championships, 31 individual national titles, and more than 130 All-America awards. JACK DANIELS' VDOT RUNNING CALCULATOR Easy Pace. Variety: Easy pace running refers to warm-ups, cool-downs , recovery runs, recovery running within a workout and generally long runs. Intensity: Generally in the range of 59-74% of VO2max or 65-79% of your HRmax. In general, Easy running is running at a comfortable, conversational pace, which certainly may vary daily, depending on howyou are feeling.
PRIVATE COACHING FOR ALL RUNNERS Private Coaching. Run SMART Project private coaching is transitioning to the VDOT Marketplace. Work one-on-one with a VDOT coach and receive custom workouts uploaded to the VDOT O2 app. All workouts are customized based on your training history and current fitness. Once you’ve set up your calendar you will always have access to yourworkouts
800M | RUN S.M.A.R.T. Run SMART client Brad Mason reached the All American standard in the 800M at the Drake Relays last weekend. Mason, of Beloit, KS, broke his 3-year old personal best at age 46 finishing fourth overall in the masters division in 2:06.64! Check out the full results on ESPN. This time ranks him 1st in the country in the M45 age group. JACK DANIELS ONLINE COACHING Dr. Jack Daniels. Two-time Olympic medalist in the Modern Pentathlon and world-renowned exercise scientist. Named “The World’s Best Running Coach” by Runner’s World, he led Cortland University runners to eight NCAA Division III National Championships, 31 individual national titles, and more than 130 All-America awards. GET YOUR TEMPERATURE ADJUSTMENT It's hot out! As runners we dread the heat and humidity, especially when it hinders our performance. Fortunately, Dr. Jack Daniels' formulas for temperature adjustment can now be utilized in our VDOT O2 Running Calculator app. No longer should runners be overtraining in the heat or be frustrated by not hitting their HOW TO INCREASE YOUR WEEKLY MILEAGE Increase weekly mileage by as many miles as the number of runs you do each week. Increase by 5 miles per week if running 5x per week. Never increase more than 10 miles. Stay with one amount of running for at least 4 weeks. Do not follow 10% weekly mileage increase rule. Let your body adjust to a certain amount of stress before increasingvolume.
WHAT'S YOUR INTERVAL PACE? Intensity: Generally in the range of 98-100% of HRmax. Intervals are “hard” but not all-out running by any means. Usually at a pace that you could maintain for about 10-15 minutes in a serious race. Duration: It takes about two minutes for you to gear up to functioning at VO2max so the ideal duration of an “Interval” is 3-5 minuteseach.
CERTIFIED RUNNING COACH BY DR. JACK DANIELS Take the VDOT O2 Distance Certification Exam, authored by legendary coach Dr. Jack Daniels. According to Runner’s World Magazine, Dr. Daniels “has had a bigger influence on training-for-running than anyone. He might be considered the Albert Einstein of the sport.”. ASK A COACH: HOW DO YOU ADJUST THRESHOLD PACE AT ALTITUDE Question: I make adjustments to threshold pace for the duration of a tempo run. How should I adjust threshold pace at altitude? I coach runners at 5,200 feet. Run SMART Coach Jack Daniels: If using sea level race performances and associated VDOT values (or typical sea-level training speeds) while at altitude, you must adjust the paces. At 5000 feet of altitude, the adjustment for Interval and THE RUN S.M.A.R.T. PROJECTCUSTOM TRAINING PLANSPRIVATE COACHINGDR. JACK DANIELSRUNNING CALCULATORCOACHING STAFFRUNNING A CONSTRUCTION PROJECTRUN SMART PROJECTJACK DANIEL S RUNNINGTRAIL RUN PROJECT Olympian, World-Famous Coach, Exercise Scientist, Author and Mentor. A two-time Olympic medalist in the Modern Pentathlon and world-renowned exercise scientist. Named “The World’s Best Running Coach” by Runner’s World, he led Cortland University runners to eight NCAA Division III National Championships, 31 individual national titles, and more than 130 All-America awards. JACK DANIELS' VDOT RUNNING CALCULATOR Easy Pace. Variety: Easy pace running refers to warm-ups, cool-downs , recovery runs, recovery running within a workout and generally long runs. Intensity: Generally in the range of 59-74% of VO2max or 65-79% of your HRmax. In general, Easy running is running at a comfortable, conversational pace, which certainly may vary daily, depending on howyou are feeling.
PRIVATE COACHING FOR ALL RUNNERS Private Coaching. Run SMART Project private coaching is transitioning to the VDOT Marketplace. Work one-on-one with a VDOT coach and receive custom workouts uploaded to the VDOT O2 app. All workouts are customized based on your training history and current fitness. Once you’ve set up your calendar you will always have access to yourworkouts
800M | RUN S.M.A.R.T. Run SMART client Brad Mason reached the All American standard in the 800M at the Drake Relays last weekend. Mason, of Beloit, KS, broke his 3-year old personal best at age 46 finishing fourth overall in the masters division in 2:06.64! Check out the full results on ESPN. This time ranks him 1st in the country in the M45 age group. JACK DANIELS ONLINE COACHING Dr. Jack Daniels. Two-time Olympic medalist in the Modern Pentathlon and world-renowned exercise scientist. Named “The World’s Best Running Coach” by Runner’s World, he led Cortland University runners to eight NCAA Division III National Championships, 31 individual national titles, and more than 130 All-America awards. GET YOUR TEMPERATURE ADJUSTMENT It's hot out! As runners we dread the heat and humidity, especially when it hinders our performance. Fortunately, Dr. Jack Daniels' formulas for temperature adjustment can now be utilized in our VDOT O2 Running Calculator app. No longer should runners be overtraining in the heat or be frustrated by not hitting their HOW TO INCREASE YOUR WEEKLY MILEAGE Increase weekly mileage by as many miles as the number of runs you do each week. Increase by 5 miles per week if running 5x per week. Never increase more than 10 miles. Stay with one amount of running for at least 4 weeks. Do not follow 10% weekly mileage increase rule. Let your body adjust to a certain amount of stress before increasingvolume.
WHAT'S YOUR INTERVAL PACE? Intensity: Generally in the range of 98-100% of HRmax. Intervals are “hard” but not all-out running by any means. Usually at a pace that you could maintain for about 10-15 minutes in a serious race. Duration: It takes about two minutes for you to gear up to functioning at VO2max so the ideal duration of an “Interval” is 3-5 minuteseach.
CERTIFIED RUNNING COACH BY DR. JACK DANIELS Take the VDOT O2 Distance Certification Exam, authored by legendary coach Dr. Jack Daniels. According to Runner’s World Magazine, Dr. Daniels “has had a bigger influence on training-for-running than anyone. He might be considered the Albert Einstein of the sport.”. ASK A COACH: HOW DO YOU ADJUST THRESHOLD PACE AT ALTITUDE Question: I make adjustments to threshold pace for the duration of a tempo run. How should I adjust threshold pace at altitude? I coach runners at 5,200 feet. Run SMART Coach Jack Daniels: If using sea level race performances and associated VDOT values (or typical sea-level training speeds) while at altitude, you must adjust the paces. At 5000 feet of altitude, the adjustment for Interval andRUN S.M.A.R.T. NEWS
Five Person Relay, 9600 Meters Total. #1 goes 4 laps (1600m) and hands off to. #2 goes 6-laps (2400m) #3 goes 2 laps (800m) #4 goes 4 laps (1600m) #5 goes 8-laps (3200m) For more information on organizing these events please contact us at coach@runsmartproject.com RUN SMART PRIVATE COACHING The Run SMART Project, featuring head coach Dr. Jack Daniels, is a group of professional VDOT Certified coaches working together to help runners of all levels reach their goals. Currently, Run SMART’s coaching staff consists of current or former distance running standouts including Olympians, national champions, sub-4 minutemilers, etc.
CUSTOM TRAINING PLANS Custom Training Plans are individualized schedules designed by legendary coach Dr. Jack Daniels and Run SMART coaches. These plans are tailored specifically for you, designed to CONTACT US | RUN S.M.A.R.T. Email The Run S.M.A.R.T. Project, inquiries regarding consulting services for coaches, teams and partnerships, sponsorships. AN EXAMPLE TRAINING PLAN An Example Training Plan | Run S.M.A.R.T. Below is an example of one week of training after being customized by one of our certified coaches based on the individual’s training and racing history. Please let us know if you have any questions! Back to Custom TrainingPlans.
THE RUN S.M.A.R.T. PROJECT Olympian, World-Famous Coach, Exercise Scientist, Author and Mentor. A two-time Olympic medalist in the Modern Pentathlon and world-renowned exercise scientist. Named “The World’s Best Running Coach” by Runner’s World, he led Cortland University runners to eight NCAA Division III National Championships, 31 individual national titles, and more than 130 All-America awards. VDOT O2 | RUN S.M.A.R.T. New Training Plan Options Available. We’re excited to announce two new training plan products available on the VDOT O2 Training Calendar. 1. 3k Training – 12 Weeks – $55. Many high school athletes/coaches and masters runners have already started customizing Jack’s 3k/3200m plans for the upcoming outdoor track season.VDOT RUNNING TEES
The VDOT tech tees were designed by Dr. Jack Daniels to give runners recognition for improving their VDOT or fitness level. After determining which race result scores the highest VDOT, runners can now proudly wear the color they've achieved in Jack's scale! There are CERTIFIED RUNNING COACH BY DR. JACK DANIELS Take the VDOT O2 Distance Certification Exam, authored by legendary coach Dr. Jack Daniels. According to Runner’s World Magazine, Dr. Daniels “has had a bigger influence on training-for-running than anyone. He might be considered the Albert Einstein of the sport.”. TRANSROCKIES RUN TRAINING PLANS We’re very excited to announce that The Run SMART Project is now the official training plans and private coaching provider for the GORE-TEX TransRockies running events. Training plans for this year’s TransRockies Run and Run3 (Aug. 14th-19th) are now up for sale on our site.. Every participant now has the opportunity to follow a personalized training plan designed by two-time TransRockies THE RUN S.M.A.R.T. PROJECTCUSTOM TRAINING PLANSPRIVATE COACHINGDR. JACK DANIELSRUNNING CALCULATORCOACHING STAFFRUNNING A CONSTRUCTION PROJECTRUN SMART PROJECTJACK DANIEL S RUNNINGTRAIL RUN PROJECT Olympian, World-Famous Coach, Exercise Scientist, Author and Mentor. A two-time Olympic medalist in the Modern Pentathlon and world-renowned exercise scientist. Named “The World’s Best Running Coach” by Runner’s World, he led Cortland University runners to eight NCAA Division III National Championships, 31 individual national titles, and more than 130 All-America awards. JACK DANIELS' VDOT RUNNING CALCULATOR Easy Pace. Variety: Easy pace running refers to warm-ups, cool-downs , recovery runs, recovery running within a workout and generally long runs. Intensity: Generally in the range of 59-74% of VO2max or 65-79% of your HRmax. In general, Easy running is running at a comfortable, conversational pace, which certainly may vary daily, depending on howyou are feeling.
PRIVATE COACHING FOR ALL RUNNERS Private Coaching. Run SMART Project private coaching is transitioning to the VDOT Marketplace. Work one-on-one with a VDOT coach and receive custom workouts uploaded to the VDOT O2 app. All workouts are customized based on your training history and current fitness. Once you’ve set up your calendar you will always have access to yourworkouts
800M | RUN S.M.A.R.T. Run SMART client Brad Mason reached the All American standard in the 800M at the Drake Relays last weekend. Mason, of Beloit, KS, broke his 3-year old personal best at age 46 finishing fourth overall in the masters division in 2:06.64! Check out the full results on ESPN. This time ranks him 1st in the country in the M45 age group. JACK DANIELS ONLINE COACHING Dr. Jack Daniels. Two-time Olympic medalist in the Modern Pentathlon and world-renowned exercise scientist. Named “The World’s Best Running Coach” by Runner’s World, he led Cortland University runners to eight NCAA Division III National Championships, 31 individual national titles, and more than 130 All-America awards. GET YOUR TEMPERATURE ADJUSTMENT It's hot out! As runners we dread the heat and humidity, especially when it hinders our performance. Fortunately, Dr. Jack Daniels' formulas for temperature adjustment can now be utilized in our VDOT O2 Running Calculator app. No longer should runners be overtraining in the heat or be frustrated by not hitting their HOW TO INCREASE YOUR WEEKLY MILEAGE Increase weekly mileage by as many miles as the number of runs you do each week. Increase by 5 miles per week if running 5x per week. Never increase more than 10 miles. Stay with one amount of running for at least 4 weeks. Do not follow 10% weekly mileage increase rule. Let your body adjust to a certain amount of stress before increasingvolume.
WHAT'S YOUR INTERVAL PACE? Intensity: Generally in the range of 98-100% of HRmax. Intervals are “hard” but not all-out running by any means. Usually at a pace that you could maintain for about 10-15 minutes in a serious race. Duration: It takes about two minutes for you to gear up to functioning at VO2max so the ideal duration of an “Interval” is 3-5 minuteseach.
CERTIFIED RUNNING COACH BY DR. JACK DANIELS Take the VDOT O2 Distance Certification Exam, authored by legendary coach Dr. Jack Daniels. According to Runner’s World Magazine, Dr. Daniels “has had a bigger influence on training-for-running than anyone. He might be considered the Albert Einstein of the sport.”. ASK A COACH: HOW DO YOU ADJUST THRESHOLD PACE AT ALTITUDE Question: I make adjustments to threshold pace for the duration of a tempo run. How should I adjust threshold pace at altitude? I coach runners at 5,200 feet. Run SMART Coach Jack Daniels: If using sea level race performances and associated VDOT values (or typical sea-level training speeds) while at altitude, you must adjust the paces. At 5000 feet of altitude, the adjustment for Interval and THE RUN S.M.A.R.T. PROJECTCUSTOM TRAINING PLANSPRIVATE COACHINGDR. JACK DANIELSRUNNING CALCULATORCOACHING STAFFRUNNING A CONSTRUCTION PROJECTRUN SMART PROJECTJACK DANIEL S RUNNINGTRAIL RUN PROJECT Olympian, World-Famous Coach, Exercise Scientist, Author and Mentor. A two-time Olympic medalist in the Modern Pentathlon and world-renowned exercise scientist. Named “The World’s Best Running Coach” by Runner’s World, he led Cortland University runners to eight NCAA Division III National Championships, 31 individual national titles, and more than 130 All-America awards. JACK DANIELS' VDOT RUNNING CALCULATOR Easy Pace. Variety: Easy pace running refers to warm-ups, cool-downs , recovery runs, recovery running within a workout and generally long runs. Intensity: Generally in the range of 59-74% of VO2max or 65-79% of your HRmax. In general, Easy running is running at a comfortable, conversational pace, which certainly may vary daily, depending on howyou are feeling.
PRIVATE COACHING FOR ALL RUNNERS Private Coaching. Run SMART Project private coaching is transitioning to the VDOT Marketplace. Work one-on-one with a VDOT coach and receive custom workouts uploaded to the VDOT O2 app. All workouts are customized based on your training history and current fitness. Once you’ve set up your calendar you will always have access to yourworkouts
800M | RUN S.M.A.R.T. Run SMART client Brad Mason reached the All American standard in the 800M at the Drake Relays last weekend. Mason, of Beloit, KS, broke his 3-year old personal best at age 46 finishing fourth overall in the masters division in 2:06.64! Check out the full results on ESPN. This time ranks him 1st in the country in the M45 age group. JACK DANIELS ONLINE COACHING Dr. Jack Daniels. Two-time Olympic medalist in the Modern Pentathlon and world-renowned exercise scientist. Named “The World’s Best Running Coach” by Runner’s World, he led Cortland University runners to eight NCAA Division III National Championships, 31 individual national titles, and more than 130 All-America awards. GET YOUR TEMPERATURE ADJUSTMENT It's hot out! As runners we dread the heat and humidity, especially when it hinders our performance. Fortunately, Dr. Jack Daniels' formulas for temperature adjustment can now be utilized in our VDOT O2 Running Calculator app. No longer should runners be overtraining in the heat or be frustrated by not hitting their HOW TO INCREASE YOUR WEEKLY MILEAGE Increase weekly mileage by as many miles as the number of runs you do each week. Increase by 5 miles per week if running 5x per week. Never increase more than 10 miles. Stay with one amount of running for at least 4 weeks. Do not follow 10% weekly mileage increase rule. Let your body adjust to a certain amount of stress before increasingvolume.
WHAT'S YOUR INTERVAL PACE? Intensity: Generally in the range of 98-100% of HRmax. Intervals are “hard” but not all-out running by any means. Usually at a pace that you could maintain for about 10-15 minutes in a serious race. Duration: It takes about two minutes for you to gear up to functioning at VO2max so the ideal duration of an “Interval” is 3-5 minuteseach.
CERTIFIED RUNNING COACH BY DR. JACK DANIELS Take the VDOT O2 Distance Certification Exam, authored by legendary coach Dr. Jack Daniels. According to Runner’s World Magazine, Dr. Daniels “has had a bigger influence on training-for-running than anyone. He might be considered the Albert Einstein of the sport.”. ASK A COACH: HOW DO YOU ADJUST THRESHOLD PACE AT ALTITUDE Question: I make adjustments to threshold pace for the duration of a tempo run. How should I adjust threshold pace at altitude? I coach runners at 5,200 feet. Run SMART Coach Jack Daniels: If using sea level race performances and associated VDOT values (or typical sea-level training speeds) while at altitude, you must adjust the paces. At 5000 feet of altitude, the adjustment for Interval andRUN S.M.A.R.T. NEWS
Five Person Relay, 9600 Meters Total. #1 goes 4 laps (1600m) and hands off to. #2 goes 6-laps (2400m) #3 goes 2 laps (800m) #4 goes 4 laps (1600m) #5 goes 8-laps (3200m) For more information on organizing these events please contact us at coach@runsmartproject.com RUN SMART PRIVATE COACHING The Run SMART Project, featuring head coach Dr. Jack Daniels, is a group of professional VDOT Certified coaches working together to help runners of all levels reach their goals. Currently, Run SMART’s coaching staff consists of current or former distance running standouts including Olympians, national champions, sub-4 minutemilers, etc.
CUSTOM TRAINING PLANS Custom Training Plans are individualized schedules designed by legendary coach Dr. Jack Daniels and Run SMART coaches. These plans are tailored specifically for you, designed to CONTACT US | RUN S.M.A.R.T. Email The Run S.M.A.R.T. Project, inquiries regarding consulting services for coaches, teams and partnerships, sponsorships. AN EXAMPLE TRAINING PLAN An Example Training Plan | Run S.M.A.R.T. Below is an example of one week of training after being customized by one of our certified coaches based on the individual’s training and racing history. Please let us know if you have any questions! Back to Custom TrainingPlans.
THE RUN S.M.A.R.T. PROJECT Olympian, World-Famous Coach, Exercise Scientist, Author and Mentor. A two-time Olympic medalist in the Modern Pentathlon and world-renowned exercise scientist. Named “The World’s Best Running Coach” by Runner’s World, he led Cortland University runners to eight NCAA Division III National Championships, 31 individual national titles, and more than 130 All-America awards. VDOT O2 | RUN S.M.A.R.T. New Training Plan Options Available. We’re excited to announce two new training plan products available on the VDOT O2 Training Calendar. 1. 3k Training – 12 Weeks – $55. Many high school athletes/coaches and masters runners have already started customizing Jack’s 3k/3200m plans for the upcoming outdoor track season.VDOT RUNNING TEES
The VDOT tech tees were designed by Dr. Jack Daniels to give runners recognition for improving their VDOT or fitness level. After determining which race result scores the highest VDOT, runners can now proudly wear the color they've achieved in Jack's scale! There are CERTIFIED RUNNING COACH BY DR. JACK DANIELS Take the VDOT O2 Distance Certification Exam, authored by legendary coach Dr. Jack Daniels. According to Runner’s World Magazine, Dr. Daniels “has had a bigger influence on training-for-running than anyone. He might be considered the Albert Einstein of the sport.”. TRANSROCKIES RUN TRAINING PLANS We’re very excited to announce that The Run SMART Project is now the official training plans and private coaching provider for the GORE-TEX TransRockies running events. Training plans for this year’s TransRockies Run and Run3 (Aug. 14th-19th) are now up for sale on our site.. Every participant now has the opportunity to follow a personalized training plan designed by two-time TransRockies THE RUN S.M.A.R.T. PROJECTCUSTOM TRAINING PLANSPRIVATE COACHINGDR. JACK DANIELSRUNNING CALCULATORCOACHING STAFFRUNNING A CONSTRUCTION PROJECTRUN SMART PROJECTJACK DANIEL S RUNNINGTRAIL RUN PROJECT Olympian, World-Famous Coach, Exercise Scientist, Author and Mentor. A two-time Olympic medalist in the Modern Pentathlon and world-renowned exercise scientist. Named “The World’s Best Running Coach” by Runner’s World, he led Cortland University runners to eight NCAA Division III National Championships, 31 individual national titles, and more than 130 All-America awards. JACK DANIELS' VDOT RUNNING CALCULATOR Easy Pace. Variety: Easy pace running refers to warm-ups, cool-downs , recovery runs, recovery running within a workout and generally long runs. Intensity: Generally in the range of 59-74% of VO2max or 65-79% of your HRmax. In general, Easy running is running at a comfortable, conversational pace, which certainly may vary daily, depending on howyou are feeling.
PRIVATE COACHING FOR ALL RUNNERS Run SMART Project private coaching is transitioning to the VDOT Marketplace.Work one-on-one with a VDOT coach and receive custom workouts uploaded to the VDOT O2 app. All workouts are customized based on your training history and current fitness. 800M | RUN S.M.A.R.T. Run SMART client Brad Mason set his second 800M PR this season in Marysville, KS. The 46-year old extended his lead in the National Masters Rankings finishing in 2:05.10. Mason has been ranked first in the M45 division for almost two months now.Rankings JACK DANIELS ONLINE COACHING Two-time Olympic medalist in the Modern Pentathlon and world-renowned exercise scientist. Named “The World’s Best Running Coach” by Runner’s World, he led Cortland University runners to eight NCAA Division III National Championships, 31 individual national titles, and more than 130 All-America awards. GET YOUR TEMPERATURE ADJUSTMENT It's hot out! As runners we dread the heat and humidity, especially when it hinders our performance. Fortunately, Dr. Jack Daniels' formulas for temperature adjustment can now be utilized in our VDOT O2 Running Calculator app. No longer should runners be overtraining in the heat or be frustrated by not hitting their HOW TO INCREASE YOUR WEEKLY MILEAGE Dr. Jack Daniels' principles on increasing weekly mileage: Increase weekly mileage by as many miles as the number of runs you do each week Increase by 5 miles per week if running 5x per week Never increase more than 10 miles Stay with one amount of running for at least 4 weeks Do not follow 10% weekly mileage increase WHAT'S YOUR INTERVAL PACE? Many coaches use the term “interval” as a catch-all term for different types of workouts that call for periods of faster running separated by easy running. CERTIFIED RUNNING COACH BY DR. JACK DANIELS Running coaches of all levels can now improve their resumes by becoming certified online by Dr. Jack Daniels. Are you up for thetest!?!?
ASK A COACH: HOW DO YOU ADJUST THRESHOLD PACE AT ALTITUDE Question: I make adjustments to threshold pace for the duration of a tempo run. How should I adjust threshold pace at altitude? I coach runners at 5,200 feet. Run SMART Coach Jack Daniels: If using sea level race performances and associated VDOT values (or typical sea-level training speeds) while at altitude, you must adjust the paces. At 5000 feet of altitude, the adjustment for Interval and THE RUN S.M.A.R.T. PROJECTCUSTOM TRAINING PLANSPRIVATE COACHINGDR. JACK DANIELSRUNNING CALCULATORCOACHING STAFFRUNNING A CONSTRUCTION PROJECTRUN SMART PROJECTJACK DANIEL S RUNNINGTRAIL RUN PROJECT Olympian, World-Famous Coach, Exercise Scientist, Author and Mentor. A two-time Olympic medalist in the Modern Pentathlon and world-renowned exercise scientist. Named “The World’s Best Running Coach” by Runner’s World, he led Cortland University runners to eight NCAA Division III National Championships, 31 individual national titles, and more than 130 All-America awards. JACK DANIELS' VDOT RUNNING CALCULATOR Easy Pace. Variety: Easy pace running refers to warm-ups, cool-downs , recovery runs, recovery running within a workout and generally long runs. Intensity: Generally in the range of 59-74% of VO2max or 65-79% of your HRmax. In general, Easy running is running at a comfortable, conversational pace, which certainly may vary daily, depending on howyou are feeling.
PRIVATE COACHING FOR ALL RUNNERS Run SMART Project private coaching is transitioning to the VDOT Marketplace.Work one-on-one with a VDOT coach and receive custom workouts uploaded to the VDOT O2 app. All workouts are customized based on your training history and current fitness. 800M | RUN S.M.A.R.T. Run SMART client Brad Mason set his second 800M PR this season in Marysville, KS. The 46-year old extended his lead in the National Masters Rankings finishing in 2:05.10. Mason has been ranked first in the M45 division for almost two months now.Rankings JACK DANIELS ONLINE COACHING Two-time Olympic medalist in the Modern Pentathlon and world-renowned exercise scientist. Named “The World’s Best Running Coach” by Runner’s World, he led Cortland University runners to eight NCAA Division III National Championships, 31 individual national titles, and more than 130 All-America awards. GET YOUR TEMPERATURE ADJUSTMENT It's hot out! As runners we dread the heat and humidity, especially when it hinders our performance. Fortunately, Dr. Jack Daniels' formulas for temperature adjustment can now be utilized in our VDOT O2 Running Calculator app. No longer should runners be overtraining in the heat or be frustrated by not hitting their HOW TO INCREASE YOUR WEEKLY MILEAGE Dr. Jack Daniels' principles on increasing weekly mileage: Increase weekly mileage by as many miles as the number of runs you do each week Increase by 5 miles per week if running 5x per week Never increase more than 10 miles Stay with one amount of running for at least 4 weeks Do not follow 10% weekly mileage increase WHAT'S YOUR INTERVAL PACE? Many coaches use the term “interval” as a catch-all term for different types of workouts that call for periods of faster running separated by easy running. CERTIFIED RUNNING COACH BY DR. JACK DANIELS Running coaches of all levels can now improve their resumes by becoming certified online by Dr. Jack Daniels. Are you up for thetest!?!?
ASK A COACH: HOW DO YOU ADJUST THRESHOLD PACE AT ALTITUDE Question: I make adjustments to threshold pace for the duration of a tempo run. How should I adjust threshold pace at altitude? I coach runners at 5,200 feet. Run SMART Coach Jack Daniels: If using sea level race performances and associated VDOT values (or typical sea-level training speeds) while at altitude, you must adjust the paces. At 5000 feet of altitude, the adjustment for Interval andRUN S.M.A.R.T. NEWS
Romayn Richards got a BQ in his first marathon attempt but learned a lot along the way I completed my first ever half marathon on 09/19/2020, with an unofficial time of 1:26:43 (per Garmin), and instantly decided I wanted to try running a full marathon. RUN SMART PRIVATE COACHING The Run SMART Project, featuring head coach Dr. Jack Daniels, is a group of professional VDOT Certified coaches working together to help runners of all levels reach their goals. Currently, Run SMART’s coaching staff consists of current or former distance running standouts including Olympians, national champions, sub-4 minutemilers, etc.
CUSTOM TRAINING PLANS Custom Training Plans are individualized schedules designed by legendary coach Dr. Jack Daniels and Run SMART coaches. These plans are tailored specifically for you, designed to CONTACT US | RUN S.M.A.R.T. Email The Run S.M.A.R.T. Project, inquiries regarding consulting services for coaches, teams and partnerships, sponsorships. AN EXAMPLE TRAINING PLAN Below is an example of one week of training after being customized by one of our certified coaches based on the individual’s training andracing history.
THE RUN S.M.A.R.T. PROJECT Olympian, World-Famous Coach, Exercise Scientist, Author and Mentor. A two-time Olympic medalist in the Modern Pentathlon and world-renowned exercise scientist. Named “The World’s Best Running Coach” by Runner’s World, he led Cortland University runners to eight NCAA Division III National Championships, 31 individual national titles, and more than 130 All-America awards. VDOT O2 | RUN S.M.A.R.T. We’re pleased to announce that VDOT O2 is now capable of importing your Garmin Connect training data. This is a great new feature for the training calendar app we use to upload workouts to our clients. You can learn more about all the recent updates to VDOT O2 here.Below, watch the video tutorial on how to connect your Garmin to yourcalendar.
VDOT RUNNING TEES
The VDOT tech tees were designed by Dr. Jack Daniels to give runners recognition for improving their VDOT or fitness level. After determining which race result scores the highest VDOT, runners can now proudly wear the color they've achieved in Jack's scale! There are CERTIFIED RUNNING COACH BY DR. JACK DANIELS Running coaches of all levels can now improve their resumes by becoming certified online by Dr. Jack Daniels. Are you up for thetest!?!?
TRANSROCKIES RUN TRAINING PLANS We’re very excited to announce that The Run SMART Project is now the official training plans and private coaching provider for the GORE-TEX TransRockies running events. Training plans for this year’s TransRockies Run and Run3 (Aug. 14th-19th) are now up for sale on our site.. Every participant now has the opportunity to follow a personalized training plan designed by two-time TransRockies__
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OUR STAFF INCLUDES 12 COACHES, INCLUDING OLYMPIANS, US NATIONALCHAMPIONS
AND FEATURES “THE WORLD’S BEST RUNNING COACH”, DR. JACKDANIELS.
CUSTOM TRAINING PLANS TAILOR A TRAINING PROGRAM TO MEET YOUR GOALS & RUNNING BACKGROUND. * Schedules designed by legendary coach Dr. Jack Daniels. * Get months of training, workouts customized to your runningbackground!
* Individualized training paces for every workout.Learn More
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WORK WITH A PRIVATE RUNNING COACH TO HELP YOU REACH YOUR GOALS. * Train with your lifestyle and your goals in mind. * Find a coach that can best help you reach your goals. * Talk with your coach & work with them to create and adjust yourtraining.
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WHO IS DR. JACK DANIELS? Olympian, World-Famous Coach, Exercise Scientist, Author and Mentor. A two-time Olympic medalist in the Modern Pentathlon and world-renowned exercise scientist. Named “The World’s Best Running Coach” by Runner’s World, he led Cortland University runners to eight NCAA Division III National Championships, 31 individual national titles, and more than 130 All-America awards. Coached seven athletes to the U.S. Olympic team and has advised dozens of Olympians and medalists. He is world-famous for writing Daniels’ Running Formula, a 1998 book outlining his unique training philosophies. Dr. Jack Daniels is our head coach. We use his years of experience, research and training philosophies as the foundation for The RUN SMART Project. In fact, many of the custom training plans are his! Meet Dr. Jack Daniels See the VDOT CalculatorNEWS & UPDATES
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__ April 3, 2020
BASE/FITNESS PLANS
__ Run SMART Training Plans__
April 2, 2020
NEW VIRTUAL RACING SERIES__ Announcements
__ March 31,
2020
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