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Daniels' Running Formula, 3E [Format Kindle]

Jack Daniels

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Descriptions du produit

Présentation de l'éditeur

Jack Daniels was named the world’s best running coach by Runner’s World magazine, and his best-selling book, Daniels’ Running Formula, shows you why. Whether your race of choice is the 800 meters, the marathon, or anything in between, Daniels’ Running Formula, Third Edition, offers a proven recipe for success.

Détails sur le produit

  • Format : Format Kindle
  • Taille du fichier : 24048 KB
  • Nombre de pages de l'édition imprimée : 320 pages
  • Editeur : Human Kinetics; Édition : 3 (31 décembre 2013)
  • Vendu par : Amazon Media EU S.à r.l.
  • Langue : Anglais
  • ASIN: B00F0X7U2S
  • Synthèse vocale : Activée
  • X-Ray :
  • Word Wise: Activé
  • Composition améliorée: Non activé
  • Classement des meilleures ventes d'Amazon: n°65.876 dans la Boutique Kindle (Voir le Top 100 dans la Boutique Kindle)
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Amazon.com: 4.7 étoiles sur 5  100 commentaires
29 internautes sur 30 ont trouvé ce commentaire utile 
5.0 étoiles sur 5 Excellent technical book about running 27 janvier 2014
Par Adriano Azevedo Filho - Publié sur Amazon.com
Format:Broché
If you: (a) are a runner (any level) or plan to become one; (b) are interested in serious training; (c) have a technical oriented mind; this is a book for you. This new 3rd edition is a real upgrade: is better organized than previous editions and includes new whole chapters covering fitness training, 800 m, 1500 to 2K, 5K and 10K, cross country, half marathon and marathon (with 6 new plans from novice to elite level adjustable to your desired week mileage). All plans can be customized to your current best pace for a defined distance (e.g. 5K). As you fitness improve, you are asked to perform at a faster pace. The book includes useful material on age related performance and altitude training. Jack Daniels, the author and olympic medalist, is among world's most respected running coaches. It is fair to say that some people might think the book is too technical. Hint: you can buy the pdf version at the publishers site. Disclaimer: I'm a 56 yld average amateur runner doing 30 to 40 miles per week for the last couple of years.
18 internautes sur 18 ont trouvé ce commentaire utile 
5.0 étoiles sur 5 Significant improvement over the 2nd edition making this one of the quintessential running books, especially for new marathoners 27 mars 2014
Par Joel Avrunin - Publié sur Amazon.com
Format:Broché|Commentaire client Vine pour produit gratuit (De quoi s'agit-il?)
The Daniels' Running Formula is one of the key guides to really applying focus and process to your training plan. Instead of just lacing up your shoes and running out the door, following a set training plan ensures that you are always improving and striving towards a goal. If your daily runs always feel easy, you're probably not improving.

Daniels teaches you the science behind running, explaining how the body's ability to process oxygen relates directly to running speed. Learning how to understand the impact of variables such as VO2 max enables you to adjust your runs to most effectively improve your running performance. Daniels explains the various types of runs, from easy recovery runs to threshold runs, interval training, and your all-important long runs. Reading his book, you might discover that if you're following an Internet training plan, you could be over training. In fact, Daniels speaks directly to the slower runners, making sure they understand that a long run is not supposed to take 4 hours, so if you are a slower runner, cut it off sooner rather than making the miles necessarily.

So how is this book different from the Second Edition? First, Daniels has better organized the book towards training for various length races rather than necessarily just fitness training. Since many people uses races to motivate their training, this organization is appreciated. Second, the Second Edition combines Half and Full Marathon training into 17 pages. This Third Edition separates it into 2 chapters and 58 total pages. Instead of a single Full Marathon plan with a few variants, the Third Edition has laid out quite a few different plans separately with different weekly mileages and total build-up times. This reminds me a bit of Pete Pfitzinger's "Advanced Marathoning", but with more detail on the individual runs

Highly recommended book for taking your training to the next level!
16 internautes sur 17 ont trouvé ce commentaire utile 
5.0 étoiles sur 5 Jack has done it again 23 mai 2014
Par Peter Pfitzinger - Publié sur Amazon.com
Format:Broché|Achat vérifié
Actually bought 2 copies of Daniels' Running Formula and gave one to a prominent coach here in New Zealand. The 3rd edition is up to Jack's usual high standard-no one else has his level of experience and insight. Would recommend this book to any runner wanting to improve performance.
Pete Pfitzinger
9 internautes sur 9 ont trouvé ce commentaire utile 
5.0 étoiles sur 5 THE definitive, scientific, and systematic distance running training guide. 18 juin 2014
Par THE Savvy Consumer - Publié sur Amazon.com
Format:Broché|Commentaire client Vine pour produit gratuit (De quoi s'agit-il?)
Being a recreational runner and mini-triathlon participant, I tried to read as many informative books on training as possible to improve my personal best times. I've read about Jack Daniels, PhD, and his successful distance running training programs in numerous online magazines before, so I didn't hesitate to select this book instantly.

Likes:
*Specific training programs geared toward runners from novices to elite runners.
*Training based on scientific aerobic data, such as Velocity and VDOT O2 Max (maximum oxygen consumption and the efficiency of utilizing specific amounts of oxygen to generate velocity or speed/faster times), Maximum heart rate, Resting heart rate, etc..
*Simple wording and explanations allow most readers to readily understand the aerobic data and parameters being measured, calculated, and evaluated.
*Addressed the psychological and motivational aspects of distance running training.
*Informative tables of VDOT values for different levels and ages of runners, i.e., what VDOT ranges are expected to generate the times (at various distances) associated with age and level of proficiency.
*Very informative sections on breathing rhythm, altitude training, and preparing for events/races with precise time tables.

Slight drawback:
Very limited discussions on sports nutrition, supplements, carbo-loading, and energy drinks, etc.. Author just stated to have a consistent diet to store up necessary muscle glycogen for specific distances. Readers will have to rely on their own nutrition experiences or do further research on that important topic.

Overall:
An invaluable, informative, and proven distance running training guide based on scientific data and evaluations. All distance runners from 800m to marathons or even ultra-marathons will benefit from this outstanding and interesting to read book. I couldn't put the book down once I started reading. Many of the training methods and systems in this book can be modified/adapted to other endurace sports such as swimming and cycling. Of course, there are many good books covering training for those other sports.
5 internautes sur 5 ont trouvé ce commentaire utile 
5.0 étoiles sur 5 How to use this book if the science overwhelms you 16 mars 2015
Par Running Deer - Publié sur Amazon.com
Format:Broché|Achat vérifié
Before I start, a couple of pieces of information that may help. First off, I find the science in this book to be a bit overwhelming at times, and I've been teaching at the university level for more than twenty years--just not in the sciences. I have a doctorate and three master's degrees, and I still find my brain swimming when I try to make it through some of the scientific info. That's just the way it is--the science isn't for everyone, and you shouldn't give up on this book if the science sections don't make complete sense--just don't read them. The information isn't at all necessary for improving your running. It's cool to know if you do make it through, but it doesn't matter if you don't.

Second, I used the DRF ten years ago (at age 44) to go from an 18:55 5k to an 18:05 in about six months. I just got back into competitive running last year (after several years of doing ultras), and I had no real speed at all. After three or four month, I found I wasn't improving my times much, so I decided to give Daniels another go-round and bought the new edition. On November 1, 2014, I did a 6k in 24:52 (a 6:40 pace). Then I bought this book and started the 5k program, and in March of 2015 I did a 10k in 39:36 (a 6:23 pace). That pace, of course, would have been faster had I done just a 6k, so there is evidence in my experience that shows that this program works if you give it a chance.

Here's what I've done, and what I recommend to others to whom I've given this book. First off, you need a current running time for a specific distance. If you don't have one, go get one, either by signing up for a local 5k or going to a high school track and pushing yourself for a mile. And it has to be a decent effort on your part, not just a leisurely jogging time, otherwise this program will be useless to you. With your time, go to Table 5.1, VDOT values (page 81 in 3rd edition), and find your time, then find the associated VDOT, which is listed to the right and the left of all the times. For example, if you did a 49-minute 10k, your VDOT will be 41. That's the most important thing to know.

Now you need to choose a training program. I'm doing 5k, so I go to Chapter 11. If you're a very beginning runner, start on Phase 1, page 176, for 4 to 6 weeks. If you've been running but not necessarily pushing yourself hard, then start on Phase 2, page 180. You'll find there a full workout for you that can last as long as you want it to, and that will improve your times. Let's look at Week One of Phase 2. You start with a long run, then do an easy run with 10 strides, and then on the third day, you find your first quality workout: 2E (two miles easy run) + 2 sets of (8 x 200R w/200 jog) w/ 800 jog between sets + 2E. I sometimes modify the starting and ending 2E to either 1 mile easy or 1 1/2 miles easy, depending on time constraints, but the sprinting you'll want to keep. The question you have to answer now is what does 200R mean? For that, go to page 84, Table 5.2, for the Training intensities table.

There you'll find that since your VDOT is 41, you should be running each of these 200's at 51 seconds.

And that's really all you need to know. If your training says 2E + 5 x 1kT w/ 2 minutes rest + 2E, you're going to find that your pace for one kilometer at a 41 VDOT is 5:00 even. So you'll run a kilometer in five minutes, rest for two minutes, run a km in five minutes, rest for two minutes, etc. All of your paces are on pages 84-85, for Easy, Marathon, Threshold, Interval, and Repetition. Personally, I would recommend reading chapter four in which Daniels talks about each of these paces and what you're trying to accomplish with them, but it's not absolutely necessary for the training.

Keep in mind that after a few weeks the paces will probably become very easy for you, and then it's time to move to a new VDOT. Just be careful when you do so that you're not moving up too early--injuries and burnout can easily happen. Also, keep in mind that Daniels is a strong advocate of rest, and makes it clear that there's no problem making one or two of the E days complete rest days. I run six days a week, and rest one.

You'll notice that many of the workouts have strides indicated (+10 ST, for example). He defines strides on page 177, paragraph 4: "are not all out sprints but are light, quick runs that last about 10 to 15 seconds each, with about 45 seconds' rest after each stride."

Personally, I have read the whole book, and I'm glad I have, but I would recommend doing so after you have your running plan worked out. The scientific info supplements what you're doing, but you don't need to know it to improve as a runner. My strategy is simple, and I use index cards: I write down one week's worth of runs on a card, and then I write the two quality workouts on separate index cards to take to the treadmill with me in the winter, and to the track in the summer. And by the way, these workouts are wonderfully suited to the treadmill--once I set a speed on the treadmill, I have to maintain that pace for the entire time indicated.

I hope this helps! Have fun training!
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