1. What is VDOT?

VDOT is a measure of running fitness developed by Dr. Jack Daniels. It estimates your current running ability based on race performance and helps determine appropriate training paces for different workout types.

2. How Does the Calculator Work?

The calculator uses VDOT values to estimate appropriate training paces:

Where:

• VDOT — A measure of running fitness (typically 30-85)
• Easy Pace — For long runs and recovery runs
• Tempo Pace — For sustained threshold efforts
• Interval Pace — For VO2 max workouts
• Repetition Pace — For speed development

Explanation: Each pace corresponds to specific physiological adaptations and should be used for different types of workouts.

3. Importance of Training Paces

Details: Training at the correct paces ensures optimal physiological adaptations while minimizing injury risk and overtraining.

4. Using the Calculator

Tips: Enter your current VDOT value (from a recent race performance calculator). Valid range is 30-85.

5. Frequently Asked Questions (FAQ)

Q1: How do I find my VDOT?
A: Use a race performance calculator with a recent race time (5K to marathon distance).

Q2: Why are there different training paces?
A: Different paces stress different physiological systems (aerobic, anaerobic, etc.).

Q3: Should I adjust for heat/hills?
A: Yes, in extreme conditions, adjust paces slightly slower to maintain equivalent effort.

Q4: How often should I re-calculate?
A: Reassess every 4-6 weeks or after a significant race performance.

Q5: Can I use this for treadmill running?
A: Yes, but consider adding 1% incline to simulate outdoor running resistance.