Daniels' Running Formula
VDOT-based training from Jack Daniels, in book form and through the official V.O2 app.
Runners who want every workout paced from a real race result, with room to arrange the week
Checked against Jack Daniels’s own pages on August 3, 2026.
About Daniels' Running Formula
Daniels' Running Formula paces every run from your VDOT, a fitness score computed from a recent race result. The fourth edition carries 31 plans across distances, with the marathon chapter holding the 2Q programs. The V.O2 platform brings the same formulas to an app, with a free VDOT calculator, a $12.99 a month subscription, and custom Daniels marathon plans sold separately.
- VDOT converts a recent race result into training paces, so every quality session has a defined target.
- The 2Q marathon plans schedule two quality sessions a week and leave the rest of the week flexible.
- Plan specifics such as peak mileage tiers are published only inside the book.
- The free VDOT calculator on vdoto2.com is the quickest way to try the method's pacing.
Ways to get it
Book (Daniels' Running Formula, 4th edition)
$26.95
31 plans from 800m to ultradistance; the marathon chapter holds the 2Q programs.
V.O2 athlete app
$12.99/mo after a 14 day free trial
Training paces and plans built on Daniels' formulas; free VDOT calculator included.
Custom Daniels marathon plans on V.O2
$69.99 to $99.99 per plan
15, 18, and 24 week marathon builds, plus Boston, advanced, and first marathon versions.
Common questions
What is VDOT?
VDOT is Jack Daniels' fitness score, computed from a recent race result. It represents your current running fitness and determines the paces you train at, from easy runs through intervals, so workouts stay matched to demonstrated fitness rather than goal times.
What are the Daniels 2Q marathon plans?
2Q plans schedule two quality workouts each week, typically long marathon-pace work and threshold or interval sessions, with remaining days run easy at VDOT-derived paces. The full schedules are in the fourth edition of the book.