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TRACK SQUAD TRAINING GUIDE
 

VDOT is a term popularized by Dr. Jack Daniels, a renowned exercise physiologist and running coach, in his book Daniels’ Running Formula. It is a metric used to estimate a runner's fitness level and predict race performances based on a standardized scale.
 

What is VDOT?
 

  • VOâ‚‚ Max Equivalent: VDOT is a measure derived from VOâ‚‚ max (the maximum amount of oxygen your body can use during intense exercise), but it is adjusted for real-world running performance.

  • Performance and Training Metric: Unlike VOâ‚‚ max, which is lab-based, VDOT incorporates performance data from actual race results or time trials to provide a more practical and accurate measure of a runner's capabilities.
     

How is VDOT used?
 

  • Training Zones:

    • VDOT is used to establish personalized training paces for different types of workouts (e.g., easy runs, threshold runs, interval training).

    • Dr. Daniels outlines specific pace ranges for each training zone to optimize fitness improvement while minimizing injury risk.
       

  • Race Prediction:

    • Based on your VDOT, you can predict your performance at various race distances under ideal conditions.

    • For example, if you have a specific VDOT from a 5K race, you can use it to estimate your marathon time.
       

  • Tracking Fitness:

    • By comparing VDOT scores over time, athletes and coaches can monitor progress and adjust training plans accordingly.
       

How is VDOT calculated?
 

VDOT is derived from:

  1. Recent race results or time trials (e.g., your 10K time).

  2. Adjusting for factors such as race distance and terrain.
     

Tables and online calculators based on Daniels' formula can provide your VDOT value and corresponding training paces.
 

Practical Example:

  • If you run a 5K in 25 minutes, your VDOT might be approximately 38.3.

  • With this VDOT:

    • Easy runs: ~6:17 to 6:55/km

    • Marathon runs: ~5:38/km

    • Threshold runs: ~5:16/km

    • Interval runs: ~4:50/km

    • Repetition runs: ~4:35/km
       

VDOT simplifies training and performance prediction, making it an invaluable tool for both beginners and experienced runners.
 

Easy Pace
 

  • Variety: Easy pace running refers to warm-ups, cool-downs, recovery runs, recovery running within a workout and generally long runs.
    Intensity: Generally, in the range of 59-74% of VO2max or 65-79% of your HRmax. In general, Easy running is a comfortable, conversational pace, which certainly may vary daily, depending on how you are feeling, and the weather and terrain with which you are faced. You may be up to 20 seconds per mile slower or faster than the specified pace on a given day.

  • Purpose: Running at your Easy pace promotes physiological benefits that build a solid base from which higher-intensity training can be performed. The heart muscle is strengthened, and the muscles being exercised receive increased blood supplies and increase their ability to process the oxygen delivered through the cardiovascular system.
     

Marathon Pace
 

  • Variety: Steady run or long repeats.

  • Intensity: Generally in the range 75-84% of VO2max or 80-90% of your HRmax.

  • Purpose: Used to experience race pace conditions for those training for a marathon or simply as an alternative to Easy pace running for beginners on long run days.
     

Threshold Pace
 

  • Variety: Steady, prolonged or tempo runs or intermittent runs, also called cruise intervals.

  • Intensity: Generally in the range of 83-88% of VO2max or 88-92% of HRmax. Threshold pace is comfortably hard running for either a steady 5 to 6km or repeated runs of 5 to 15 minutes each, with 1 to 3 minutes of rest between the runs.

  • Purpose: To improve endurance.
    ​

Interval Pace
 

  • Variety: VO2max Intervals.

  • Intensity: Generally, in the range of 97-100% of VO2max or 98-100% of HRmax. Intervals are "hard", but not all-out running by any means. Intervals are similar to a pace that you could maintain for about 10-12 minutes in a serious race. Intervals are best if they involve runs of 3 to 5 minutes each (800m and 1000m workbouts are common), with jog recoveries of similar duration (not necessarily, equal distance); relative to the runs they follow. If a workout calls for "hard" runs, then go by feel and, conservatively imagine 5k race pace, as the intensity of each run.

  • Purpose: Stress your aerobic power (VO2max). At proper Interval intensity, it takes about two minutes to gear up to functioning at VO2max, so the ideal duration of an "Interval" is 3-5 minutes each to ensure proper time at the desired intensity. The reason not to go past 5-minutes is to prevent too much anaerobic involvement, which can result in too much increase in blood-lactate concentration and defeat the purpose of the workout.
     

Rep Pace
 

  • Variety: Pace reps and strides.

  • Intensity: Reps are fast, but not necessarily "hard", because workbouts are relatively short and are followed by relatively long recoveries. Recoveries should be long enough that each run feels no more difficult than the previous run, because the purpose of Reps is to improve speed and economy and you cannot get faster (nor more economical) if you are not running with relaxed form. If it takes 3 minutes recovery between 400m Reps, then that is what is needed. Reducing rest time between individual workbouts does not make for a better workout, in fact it probably makes for a worse workout because the short rests could increase the stress and lead to poor economy. Think of Reps as similar to current 1500m or mile race pace.

  • Purpose: To improve your speed and economy.
     


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