- This calculator
uses the VDOT tables found in Jack Daniels', Running Formula, 2nd
JAVA script by John Soul
Optimal training paces can be determined using VDOT values. VDOT values and
training paces are calculated using your recent race performance...NOT
on your goal performance or goal VDOT value. See NOTES
Pace definitions and details
If you train at a VDOT value you have not yet achieved, you are likely to get
injured. It's a
bad idea and here is why.
Use this calculator to determine your training paces based on
your performance in a recent race. DO NOT use this calculator to input
a goal race time or VDOT to run at the associated goal training paces. First
run a race, then enter the time into the calculator, then train at those
paces. That is how you get fast faster.
Training paces are determined from a recent race performance
under similar conditions (i.e., heat, humidity, ect.).
The .68 mile distance is approximately 1094 meters and is an
easily run distance on the Memorial Park trail in Houston, Tx. It is the
distance marker, ON YOUR LEFT, just before the .75 mile markers.
Training paces are NOT determined from a GOAL, they're
determined from an actual race
TIP for Optimal stress: To account for less than ideal
training conditions, use the +/- buttons (next to the Calculate VDOT button)
to DECREASE your VDOT and training paces. For example: If under ideal
conditions, your recent 5K time was 20 minutes (VDOT=50), but the current
conditions are less than ideal, train at a VDOT = 49 for optimal stress. Very
PRINT your VDOT Training paces
Why training at
your target VDOT paces is a bad idea!
The VDOT formula is designed to calculate your optimal training
paces based on ACTUAL performance.
Hard workout training using higher VDOT paces will over-stress
your body and increase your risk of injury
Easy workout training using higher VDOT paces will under-rest
your body and increase your risk of injury...especially after over stressing
your body during a hard workout.
Training at VDOT paces based on actual performance will get you
to race faster...and subsequently improve your VDOT.
If you're stressing too hard and resting too little. It's not a
matter of if you'll get injured....it's a matter of when!
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hits since August 18, 2005