Comparing Training Systems

Now that you understand the fundamentals and two major training systems (Jack Daniels and McMillan), let's compare them and help you choose the right approach.

Quick Comparison Table

The Common Ground

What Both Systems Agree On:

1. 80/20 training distribution

   • 70-80% easy running
   • 20-30% quality work
   • Both emphasize aerobic base

2. Specific training paces

   • Use recent race times to determine paces
   • Don't guess at workout intensities
   • Each pace serves a distinct purpose

3. Progressive phases

   • Base building before intensity
   • Build phase adds quality
   • Race-specific phase sharpens
   • Taper before goal race

4. Quality over quantity

   • Hard workouts should be truly hard
   • Easy workouts should be truly easy
   • Avoid "moderate" intensity

5. Recovery is essential

   • Never do hard workouts consecutively
   • Recovery runs have purpose
   • Adaptation happens during rest

6. Individualization matters

   • Calculators provide starting points
   • Adjust based on response
   • One size doesn't fit all

Bottom line: The fundamentals are the same. The differences are in organization and presentation.

Jack Daniels' Running Formula

Strengths:

1. Comprehensive VDOT System

• Single metric tracks all fitness improvements
• Updates with each new race performance
• Consistent across all training paces

2. Scientific Rigor

• Decades of exercise physiology research
• Precise workout prescriptions
• Well-validated approach

3. Specific Volume Limits

• Clear guidelines for how much quality work
• Prevents overtraining from excess intensity
• Example: Max 10K worth of I pace per session

4. Detailed Workout Examples

• Book provides extensive workout library
• Specific recovery intervals
• Clear progressions

5. Works for All Distances

• 800m to marathon
• Same framework scales across goals

Limitations:

1. Requires Study

• Need to read the book thoroughly
• VDOT tables can be overwhelming
• Learning curve for beginners

2. Less Day-to-Day Structure

• Provides pace guidelines, not complete plans
• Users must design weekly schedules
• More work to implement

3. Can Feel Abstract

• Five paces might seem complicated initially
• "VDOT 52" less intuitive than "10K in 42 minutes"

4. Limited Online Resources

• Must buy book for full tables
• Fewer free resources compared to McMillan

Best For:

• Runners who like data and details
• Those who want to understand the "why" behind workouts
• Experienced runners comfortable customizing plans
• Runners training for multiple distances
• People who enjoy reading running science

How to Use:

1. Buy Daniels' Running Formula
2. Run a race or time trial
3. Look up VDOT in tables
4. Find your training paces for E, M, T, I, R
5. Follow phase structure from book
6. Design weekly training around your schedule and life
7. Update VDOT after key races

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McMillan Running

Strengths:

1. User-Friendly Calculator

• Free online tool
• Instant training pace results
• Very accessible for beginners

2. Race-Specific Approach

• Clear focus on goal race
• Workout hierarchy for each distance
• Easy to prioritize key workouts

3. Three Systems Framework

• Stamina, Strength, Speed easier to conceptualize
• Intuitive organization
• Clear emphasis for each race distance

4. Practical Coaching Wisdom

• Blog articles answer real-world questions
• Troubleshooting common issues
• More "coach speak" than "scientist speak"

5. Complete Training Plans Available

• Can purchase detailed plans for specific races
• Day-by-day structure
• Less customization work required

6. Unique Workouts

• Lactate clearance runs
• Simulator long runs
• More variety in workout types

Limitations:

1. Less Detailed on Volume Limits

• Doesn't prescribe exact quality limits as precisely as Daniels
• More left to user judgment or coach guidance

2. Requires Paid Resources for Full Value

• Calculator is free but basic
• Detailed plans and coaching require subscription
• Book is helpful but not as comprehensive as Daniels

3. Less Academic Detail

• More practical, less theoretical
• Some runners want deeper scientific explanations

Best For:

• Beginners wanting simple, clear guidance
• Runners focused on one specific goal race
• Those who prefer coaching approach over academic approach
• Runners who want complete day-by-day plans
• People overwhelmed by too much detail

How to Use:

1. Go to mcmillanrunning.com
2. Enter recent race time in calculator
3. Get training paces
4. Follow training phase structure (Base → Build → Race-Specific → Taper)
5. Emphasize appropriate system for your goal race
6. Optional: Purchase detailed plan or app subscription
7. Update paces after races

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Other Notable Training Approaches

Hanson's Marathon Method

Philosophy: "Train slower to race faster"

Key Features:

• 16-week marathon-specific plan
• Caps long run at 16 miles (controversial)
• High weekly mileage (55-70 mpw)
• Emphasis on cumulative fatigue
• Quality work on tired legs

Best for: Experienced marathoners comfortable with high mileage and running quality workouts on less-than-fresh legs

Different from Daniels/McMillan: Lower long run volume, higher overall weekly volume, more cumulative fatigue approach

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Pfitzinger (Advanced Marathoning)

Philosophy: High mileage with specific marathon preparation

Key Features:

• Multiple plan levels (55-85+ mpw)
• Medium-long runs (MLRs) in addition to long runs
• Lactate threshold emphasis
• VO2 max workouts
• Marathon pace work in long runs

Best for: Advanced marathoners ready for high volume and sophisticated workouts

Different from Daniels/McMillan: More prescriptive weekly structure, higher volume, more emphasis on medium-long runs

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Lydiard System

Philosophy: Build huge aerobic base, then sharpen

Key Features:

• Very long base phase (12-16+ weeks)
• Extremely high easy mileage
• Short, intense sharpening phase
• Hill training phase
• Proven with elite runners

Best for: Dedicated runners with time for long base building, those willing to postpone intensity work

Different from Daniels/McMillan: Much longer base phase, less ongoing quality work during base, more cyclical periodization

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80/20 Running (Matt Fitzgerald)

Philosophy: Strict 80% low intensity, 20% high intensity

Key Features:

• Very explicit about intensity distribution
• Zone-based training (heart rate or pace)
• Emphasizes polarized training research
• Simpler than Daniels, similar to McMillan

Best for: Runners who want simple intensity guidelines, those who like heart rate training

Different from Daniels/McMillan: More rigid about 80/20 split, less focus on specific pace prescriptions, more emphasis on intensity distribution

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Which System Should You Choose?

For Beginners (0-1 year of running):

Recommendation: McMillan

Why:

• Calculator is immediately accessible
• Simple framework (three systems)
• Free resources to get started
• Less overwhelming than detailed tables

How to start:

1. Run a 5K race or time trial
2. Use McMillan calculator
3. Focus on stamina system (easy runs, long runs)
4. Add strength work (tempo) after 3-6 months
5. Keep it simple

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For Intermediate Runners (1-3 years):

Recommendation: Either works, slight edge to Jack Daniels

Why:

• Ready to understand deeper principles
• Benefit from precise volume guidelines
• Can handle customization
• VDOT system tracks improvement well

But McMillan still works great if you prefer:

• Race-specific plans
• Simpler framework
• Less customization work

How to choose:

• Like data and details? → Jack Daniels
• Want ready-made plans? → McMillan
• Can't decide? Try both, see which resonates

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For Advanced Runners (3+ years):

Recommendation: Jack Daniels, or combine approaches

Why:

• Appreciate scientific precision
• Benefit from specific volume limits
• Can customize effectively
• Deeper understanding helps fine-tuning

Consider combining:

• Use Daniels VDOT for pace determination
• Apply McMillan's race-specific workout hierarchy
• Add elements from Pfitzinger or Hansons if appropriate

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For Marathon Runners Specifically:

Recommendation: McMillan or Pfitzinger

Why:

• McMillan emphasizes stamina + strength systems perfectly for marathon
• Pfitzinger plans are marathon-specific with proven structure
• Daniels works too but less marathon-specific detail

Consider:

• Beginner marathoner: McMillan
• Intermediate: McMillan or Pfitzinger 55-70 mpw
• Advanced: Pfitzinger 70-85+ mpw or custom plan

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For 5K/10K Runners Specifically:

Recommendation: Jack Daniels

Why:

• Very precise I pace and R pace prescriptions
• Better guidance on VO2 max work
• Volume limits prevent overdoing speed work

McMillan works too:

• Good workout hierarchy for these distances
• Calculator provides all needed paces

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Practical Decision Framework

Ask Yourself:

1. Do I like details and data?

• Yes → Jack Daniels
• No → McMillan

2. Do I want complete plans or frameworks?

• Complete plans → McMillan (purchase plans)
• Frameworks to customize → Jack Daniels

3. What's my goal race?

• 5K-10K → Slight edge to Jack Daniels
• Half marathon → Either works great
• Marathon → Slight edge to McMillan or Pfitzinger

4. How experienced am I?

• Beginner → McMillan
• Intermediate → Either
• Advanced → Jack Daniels or combined approach

5. What's my budget?

• Free or book only → Jack Daniels (buy book once)
• Willing to pay for plans/app → McMillan offers more online

6. How much time do I have for planning?

• Lots of time → Jack Daniels (study and customize)
• Limited time → McMillan (use ready-made plans)

Can You Use Both?

Absolutely!

Hybrid Approach:

1. Use VDOT for pace determination

   • More comprehensive tables
   • Precise workout paces

2. Apply McMillan's three systems thinking

   • Easy to conceptualize training emphasis
   • Good for race-specific planning

3. Follow Daniels' volume guidelines

   • Clear limits on quality work
   • Prevents overtraining

4. Use McMillan's workout variety

   • Lactate clearance runs
   • Simulator long runs

Many successful runners cherry-pick from multiple systems.

The Most Important Thing

All These Systems Work IF:

1. You follow them consistently

   • Showing up matters more than perfect plan
   • 6 months of McMillan beats 6 weeks of Daniels

2. You respect easy days

   • Every system emphasizes 70-80% easy
   • This is non-negotiable

3. You're patient

   • Results come in months and years
   • Trust the process

4. You listen to your body

   • Calculators give guidelines, not commandments
   • Adjust for reality

5. You stay healthy

   • Consistent moderate training beats aggressive injury-prone training
   • Longevity matters

The best system is the one you'll actually follow.

Key Takeaways

1. Both Daniels and McMillan are excellent, evidence-based systems - You can't go wrong with either

2. They agree on fundamentals - 80/20 training, specific paces, progressive phases, recovery

3. Daniels is more scientific and detailed - Better for data-driven runners who like customization

4. McMillan is more practical and accessible - Better for beginners or those wanting ready-made plans

5. Choose based on your personality and goals - Both work; pick what resonates with you

6. You can combine approaches - Take the best elements from each

7. Consistency beats perfection - Following any good plan is better than plan-hopping

8. The fundamentals matter most - Easy runs easy, hard runs hard, progressive overload, recovery

Remember: Understanding the principles from the Fundamentals section is more important than which specific system you follow. If you grasp why you're doing each workout, you can succeed with any well-designed training approach.

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References

Both Jack Daniels and McMillan systems are based on sound exercise physiology principles. For deeper understanding of the scientific foundations:

[1] Daniels, J. (2013). Daniels' Running Formula (3rd ed.). Human Kinetics.

[2] McMillan, G. (2010). You (Only Faster). Greg McMillan.

[3] Seiler, S. (2010). "What is best practice for training intensity and duration distribution in endurance athletes?" International Journal of Sports Physiology and Performance, 5(3), 276-291.

[4] Wikipedia: Training periodization - Overview of periodization principles used in both systems.

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Congratulations! You now have a comprehensive understanding of proper distance running training. Use this knowledge, choose a system that works for you, train consistently, and you'll achieve your goals.

Now go run!