During interval training, you will find that you can run 1000 meter intervals with a speed of 3:44 per km. To use the example above where you run a marathon of 3 hours, the estimated marathon speed is you can keep 4:18 per km, with an intensity equivalent to 80-90 percent of maximum heart rate. Below each, you will find a detailed explanation. Under the tab ‘Speed of training,’ you will find different types of training and at what rate you complete this training. Under “Performance running,” you will find an overview of estimated times and speeds you can run the distances mentioned above. The faster you run a given distance, the higher the VDOT. If you have run a marathon in 3 hours, you get VDOT number 53, which says something about your fitness level. Enter time in hours, minutes, and seconds.īased on the data you have entered, you will receive a VDOT number. It is advantageous for your VDOT number to be as accurate as possible if the race you have completed does not extend too far back in time. Then enter the last time on the distance you have selected. Select the ‘VDOT calculator’ tab below and choose between the distances 1500 meters, 3000 meters, 5 km, 10 km, half marathon, or marathon. The VDOT tables help you answer these questions, train wisely and avoid overtraining. What is the result I can expect if I am to run a half marathon? These may be questions from runners around the world asking themselves. How fast should I run 400 meters? What is the optimal pace in my long runs? My last personal record for 10 km in 40 minutes. The number helps you determine your current training level and makes it possible to estimate equivalent running times and optimal training speeds adapted to your fitness level. The VDOT number is based on what it has performed so far within a given distance. One of Daniels’ most extraordinary achievements is creating a clear, consistent, and logical training system used by runners worldwide – both amateur and professional runners. Jack Daniels, who is recognized as one of the world’s best trainers in running, came up with the VDOT number over 30 years ago – a measure of your current form of running. Working beyond these paces won’t give you an advantage, but simply increase your fatigue and reduce your ability to complete your next session.Learn more about using the VDOT calculator to estimate the speed at which you should train and compete within the most famous distances. Planning sessions around these specific paces, we aim to get the optimum result from the least possible training stress. Sessions at this pace should be short and infrequent due to the risk of injury and severe soreness greatly increasing above this pace. We usually use it for reps of 1-4 minutes. This is your pace at VO2max - the pace that forces your muscles to absorb the maximum amount of oxygen they can per minute. In training, it is usually used for longer reps of 5-20 minutes. When highly motivated, you may be able to sustain this pace for towards an hour. This type of training taxes your ability to tolerate and clear lactic acid. Referred to as ‘T-pace’, this is the pace you can sustain at functional Threshold. It's also a very useful pace for triathletes, especially training for a 70.3 triathlon. This ‘sweet spot’ pace is used to help prepare runners for the demands of a long hard marathon race. When running at this pace and level of effort, the heart muscle is strengthened, muscles receive increased blood supplies, increase their ability to process oxygen delivered through the cardiovascular system, and typically our body utilises fat as a fuel. It's a comfortable, conversational pace and your HR should stay low in Z1-2. The key pace for most runners and triathletes to train at, yet the pace we generally avoid or overcook. At our North Endurance run sessions and throughout our training plans, beyond target race paces, the specific run paces we generally refer to are EASY pace, MARATHON pace, TEMPO pace, THRESHOLD pace, and INTERVAL pace. Every session should have a purpose and focus. One of the quickest ways to improve your run performance is to structure your workouts, learning to run at different paces. Know exactly what pace to aim for on each run
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