What is VDOT?
VDOT is one number that estimates your aerobic fitness from a recent race. The coach Dr Jack Daniels developed it.
One honest race gives a pace for easy, marathon, threshold, interval and repetition running.
How the five training paces work
- EasyAbout 62 to 70% of VDOT
- Conversational. The bulk of your weekly running.
- MarathonRace pace
- The marathon pace your VDOT predicts. Race-pace work for marathoners.
- Threshold (tempo)About 88%
- Comfortably hard, roughly the pace you could race for an hour.
- Interval (VO2max)About 98%
- The effort you could hold for 10 to 12 minutes. It raises your aerobic ceiling.
- Repetition6 s per 400 m quicker than I
- Short and sharp, 200 to 400 m reps, for speed and running economy.
The same numbers as a chart
The VDOT chart shows race times and training paces for every VDOT from 30 to 70.
For a 5K, the training paces by 5K time page lists every time from 15:00 to 40:00. It adds track lap times.