Difference between revisions of "Running Calculator"

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Aiming to be the best VDOT calculator, this will generate [[VDOT]] and [[FIRST]] training paces, predicted race times with adjustments for temperature, body weight and altitude. This calculator will show paces for the second and third editions of the book. See [[Jack Daniels Running Formula]] for details of the changes for the third edition.
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{{DISPLAYTITLE:Running Calculator with adjustments for temperature and body weight, plus FIRST training paces}}
{{DISPLAYTITLE:VDOT Calculator with adjustments for temperature and body weight, plus FIRST training paces}}
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This calculator will generate training paces, race prediction, with adjustments for temperature, body weight and altitude. This calculator works by estimating your [[VO2max|V̇O<sub>2</sub>max]] and using that to predict your race times and training paces. To find out your [[VO2max|V̇O<sub>2</sub>max]] and associated paces, you will need the results of a recent race into the form below.  
= VDOT Calculator =
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* You may have several race results that indicate different [[VO2max|V̇O<sub>2</sub>max]] values. If the races are all reasonably recent and reflect your current fitness level, use the best. If you've been injured or had a break from training since your last race, you should not use an old race result.  
The idea of [[VDOT]] is at the heart of [[Jack Daniels Running Formula]]. To find out your [[VDOT]] and associated paces, you will need the results of a recent race into the VDOT Calculator form below. This will give you a series of equivalent times for other distances.
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* This Calculator will also attempt to compensate for races run in hot conditions. This is based on the research documented at [[Impact of Heat on Marathon Performance]] and is an estimate only. If you enter your weight, the calculator will predict your race performances at different body weights, assuming the weight change is due to body fat only.  
* This calculator will give you a list of paces for various workout types and distances.
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* This calculator no longer generates VDOT paces nor will it output the [[Long Run|long runs]] for the Jack Daniels marathon plans. Jack Daniels requested the removal of this functionality.  
* As well as being a 'VDOT Calculator', it is also a 'FIRST Calculator', as it lists the paces for the [[FIRST]] training program.  
 
* You may have several race results that indicate different VDOT values. If the races are all reasonably recent and reflect your current fitness level, use the best VDOT number. If you've been injured or had a break from training since your last race, you should not use an old race result.  
 
* This VDOT Calculator will also attempt to compensate for races run in hot conditions. This is based on the research documented at [[Impact of Heat on Marathon Performance]] and is an estimate only. If you enter your weight, the VDOT Calculator will predict your race performances at different body weights, assuming the weight change is due to body fat only.  
 
* If you provide your greatest weekly distance, this calculator will output the [[Long Run|long runs]] for the Jack Daniels marathon Plan A and Elite Plans.
 
 
 
 
<html>
 
<html>
<form style="font-family: Helvetica,Arial,sans-serif;" method="get" action="/wiki/VDOT_Results" name="VDOT">
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<form style="font-family: Helvetica,Arial,sans-serif;" method="get" action="/wiki/Calculator_Results" name="VDOT">
 
   <table style="text-align: left;" border="1"
 
   <table style="text-align: left;" border="1"
 
  cellpadding="1" cellspacing="1">
 
  cellpadding="1" cellspacing="1">
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         <input name="Distance" value="13" type="radio">30K<br>
 
         <input name="Distance" value="13" type="radio">30K<br>
 
         <input name="Distance" value="14" checked="checked" type="radio">Marathon<br>
 
         <input name="Distance" value="14" checked="checked" type="radio">Marathon<br>
        <input name="Distance" value="15" type="radio">50K<br>
 
 
         </td>
 
         </td>
 
       </tr>
 
       </tr>
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  </form>
 
  </form>
 
</html>
 
</html>
 
Note: you must enter the time of a race you have completed, not your target time for a race. Please repeat out loud "I will enter the time of a race I've completed". More seriously, this is a very common mistake that you need to avoid. Train based on your current fitness, not the fitness you hope to achieve. If you put in a target pace rather than an actual pace you are missing the point of the system. Jack Daniels paces are intended to provide a pace that produces a specific training stress. If you don't use a previous race pace, you will be using the wrong pace.
 

Revision as of 17:17, 14 January 2015

This calculator will generate training paces, race prediction, with adjustments for temperature, body weight and altitude. This calculator works by estimating your V̇O2max and using that to predict your race times and training paces. To find out your V̇O2max and associated paces, you will need the results of a recent race into the form below.

  • You may have several race results that indicate different V̇O2max values. If the races are all reasonably recent and reflect your current fitness level, use the best. If you've been injured or had a break from training since your last race, you should not use an old race result.
  • This Calculator will also attempt to compensate for races run in hot conditions. This is based on the research documented at Impact of Heat on Marathon Performance and is an estimate only. If you enter your weight, the calculator will predict your race performances at different body weights, assuming the weight change is due to body fat only.
  • This calculator no longer generates VDOT paces nor will it output the long runs for the Jack Daniels marathon plans. Jack Daniels requested the removal of this functionality.

Distance 1500 Meters
Mile
3K
2 Miles
5K
8K
5 Mile
10K
15K
10 Mile
20K
Half Marathon
25K
30K
Marathon
Time

Hours Minutes Seconds
Heat Index (optional)
Body Weight (optional)
Max Weekly Distance(optional) Use miles unless 'Metric' is checked, in which case use Km.
Show Unusual Distances (8K, etc.)
Show Longer Distances (Beyond 50K)
Show paces in min/Km rather than min/mile, plus over values in metric units.