By Jack Daniels, PhD

(Skimming around, mainly just for marathon training plan)

Daniel’s Basic Laws of Running

• Every runner has specific individual abilities
• A runners focus must stay positive
• Expect ups and down; some days are better than others
• Be flexible in training to allow for the unexpected
• Set intermediate goals
• Concentrate on the task at hand
• Most mistakes in races are made early in the race
• Training should be rewarding
• Eat and sleep well
• Don’t train when sick or injured
• Chronic health issues should be checked by a professional
• A good run or race is never a fluke
• In normal atmospheric conditions, the breathing discomfort that is sometimes associated with exercising (specifically, running) hard is not due to a lack of oxygen in your lungs. The feeling of wanting to breath harder is caused by an increase in the amount of CO2 in your lungs. In normal air, there is very little CO2. In fact only about .04 percent of normal air is CO2.
• Most accomplished runners breathe with a 2-2 rhythm, especially when running fairly hard, because it is comfortable and allows a sizable amount of air to be breathed in and out of the lungs (two steps breathing in, two steps out)

ST - runs that last 15 to 20 seconds each at a comfortably fast pace that you might be able to race at for 1 mile; take 45 to 60-second rests between strides

T-pace running is comfortably hard running at a pace you could keep up for at least 30 minutes

E days are to be used for recovery and easy running to accumulate your weekly mileage goals, make a habit of adding six to eight strides to the middle or end of at least 2E days each week