Login | Login for shopping cart and members' benefits
2011 Recover from the Holidays by Bob Kopac

MHRRC Training Tips

Goals of Runs

Adapted from Jack Daniels, PhD, Daniels' Running Formula, 2005

What does training do?

  • Improve the body's ability to transport blood and oxygen

  • Increase the ability of the running muscles to effectively use their available oxygen to convert carbohydrate and fat fuel into useful energy

  • Shift lactate threshold to correspond to a faster running speed

  • Increase aerobic capacity (VO2 max)

  • Improve speed

  • Lower the energy demand of running (improve economy)

Run Type


Promote desirable cell changes and develop cardio-vascular system


Experience race-pace conditions for marathoners; as a alternative easy pace for others.


Improve endurance


Stress aerobic power (VO2) max
Stress aerobic system at race pace


Improve speed and economy


 2012 Billy Goat by Bob Kopac