Also, the plans for the lower weekly distances only specify time, not a distance limit, so be cautious about using these plans if you are a faster runner. It took time and effort before the penny finally dropped, but my running has benefitted significantly as a result.

Initial Ramp (mileage increase/week from start to 16): You need to be doing 16+ mile plans regularly before considering this plan. Choose a program to get in shape, target a race program, or regain conditioning after layoff or injury.

You’ll even find four fitness running plans, from novice level to elite level, to get in shape or regain conditioning after injury. An elite level runner at shorter distances is probably going to want to either use the raw or want to develop a plan between the raw and the scaled versions. Out the recognition and identification of the systems of importance for distance runners follows the goals of training for improving these components. Long-term goals are important to have but may take years to achieve, so it is crucial to have smaller, more achievable goals along the way.

Systems one and two are the only real systems in the normal sense of the word, but for Daniels’ purpose, each of these are systems. This zone should occur less frequently that E running and generally takes the place of a long run at E pace, becoming a long run at M pace. I think if your serious about getting good, or getting even better at running, then you need to get this book. The importance of these principles is to “understand why you’re doing what you’re doing” (Daniels 8). Join the thousands of runners who have relied on Jack Daniels to help them reach their peak running performance.

Only when a firm grasp of these concepts is achieved can the runner get the most out of their training. However, I don't believe the book provides adequate plans for these slower times as only the novice plan include a run/walk approach.