Coaching legend Jack Daniels gives you everything you need to put together a complete program for training and racing: Daniels" VDOT formula for determining your ideal training pace; four comprehensive phases of training and how to customize them to fit your individual schedule; pacing tables and detailed programs for 1500 to 3000 meters, 5K to 15K, half-marathon, and marathon; winning race strategies; and intensity guidelines to prevent overtraining and injury.