Jack Daniels vs. Norwegian Method: Which one you should be using

By: Aidan Loughlin

Ithaca N.Y. - Jack Daniels published his book"Daniels' Running Formula" in 1998 revolutionizing training for distance athletes. Now the "Norwegian Method" has taken the endurance world by storm with the likes of Jakob Ingebrigtsen and Kristian Blummenfelt being dominant in the track and triathlon world stages.

The History of the Training Methods:

The Norwegian Method is not a new training method, starting in the late 1990s this method has been developed by Norwegian Athletics monitoring their top athletes lactate to keep them in the right zone. But Marius Bakken's adaptation "double threshold" to the Norwegian method is what we see used by many professional athletes because of Jakob and Kristians success using this method. Bakken talked openly about his training and with his success it brought attention to the method and had. While Bakken had success it was the likes of Ingebrigtsen and Blummenfelt who have both set world records in their events that truly elevated the status of the Norwegian method in the running world.

Jack Daniels first started his research in the 1970s with mathematician Jimmy Gilbert. Through testing athletes and computing the equivalent times to other events Daniels and Gilbert came to the scientific formula known as VDot. Some of the world class athletes Daniels has coached over his time would include 1984 Olympic Gold Medalist Joan Benoit Samuelson and Jim Ryun the first high school athlete to break the 4 minute barrier in the mile. He also coached the SUNY Cortland Red Dragons cross country and track team for 17 years earning the school 8 cross country team national championships and cementing Cortland as a powerhouse in the mid 1980s-1990s. All of this success came as he was working on publishing his training methods in his book "Daniels' Running Formula".

How the training methods work:

Disclaimer that neither have a specific workout plan and training varies depending on what you are training for and the capabilities to execute each method.

The Daniels method requires the athlete to first run an all out effort preferably of 5000 meters or more to then put into the VDot calculator which is easily accessable on the internet. Once put into the calculator you will have various training paces and equivalent paces base your training efforts. From there you stick to your paces for the prescribed effort calculated by VDot and adjust the paces as the VDot calculator does with each new race time put in.

The workout days are what has helped fame the Norwegian method. These workouts are known as double threshold days. These workouts are two threshold sessions breaking up what would be one longer session maximize training and get volume at a quality effort while not not over stress the body like one large session would. An example of a double threshold day could be:

AM Session: 8x1K at LT1 with 1 minute rest

PM Session: 12x400m at LT2 with 30-45 seconds rest

The rep distance and quantity can vary but the effort should equate to 2.5 mmol/L. For those without the testing kit the effort should be "comfortably hard", this isn't the easiest to gage though and why the Norwegian method can be not as beneficial when done wrong. It is a fine line that is done correctly when testing is involved to keep the effort in check.

Who these training methods work best for:

Both training methods are effective in improving performance but depending on your performance level and commitment to training one may make more sense over the other. To get the full effect of the Norwegian Method a lactate testing kit is important with testing strips. The cost of the kit is about 150-300 dollars and then buying testing strips at about 3 dollars each, so it is an investment to execute this training properly. Factoring in testing in the middle of a workout it is best to have someone assisting in pricking your ear or finger and making sure you are within the limits of the workout. This training method with all costs and logistics involved makes it more suited for professionals and collegiate athletes that have the financial backing of a large brand/school and the coaching staff to help monitor there efforts and testing.

Meanwhile the Jack Daniels method is not nearly as high maintenance and just requires an all out effort preferably in a longer distance race of 5k and above. The designated paces for every athlete being easily accessible and free makes this training method very convenient for runners just getting into the sport or those that don't have the means to keep up with the Norwegian Method. Therefore this training method works well for individuals either just getting into running that are looking to improve upon their newest 5K or do not have the time and money to invest into going all in on the Norwegian Method.