Accelerating setbacks” is the sixth principle of training and it states that as training volume is increased, so is the risk of setback due to acute injury or over training.

You need to look up your VDOT, look up your training paces, and then work out the specifics of the sometimes complex training runs. The main idea here is to just get into the running mode and prevent any acute injuries from the introduction of training into the runner’s daily routine. This book is a fine example of the perfection that the running world has come to expect from Jack Daniels. Daniels describes threshold training (T) as running done at a “comfortably hard” pace for about 20-60 minutes.The book is structured into different sections, in some of which he explains training principles, running technique and aerobic profiles. However, there are few shorter Long Runs towards the end of the program for faster runners, but you could modify the plan to reduce one or two of them accordingly. The book can be a little technical, but I feel it is required to fully justify Daniel's approaches to training.

Core Ramp (mileage increase/week from 16 to max): For 3 hour runners, the ramp is fairly gentle at 0. Within the 4Week plan there are seven sub-plans for different weekly mileage, and the details of each sub-plan vary with fitness levels, creating a bewildering array of options. He has also enjoyed coaching members of the Nike Farm Team and the Chasquis, a group of Peruvian marathoners.The first time I read it, it made sense while I was reading it but there was so much information that once I'd finished, I couldn't remember a lot of what I had read.