8,117
edits
Changes
no edit summary
<include_PHP file="VdotInc_TrainingPaces"/>
==Modified Tempo Paces==
The second edition of Jack Daniels provides a table of paces for longer but slower tempo runs. However, the third edition has dropped this table, along with the use of continuous runs at Tempo pace, instead using Tempo only for interval training.
<include_PHP file="VdotInc_ModTempo"/>
The tempo paces are only given in the book in increments of 5 VDOT values, so this calculator uses linear interpolation for the intervening values. Values for VDOT values below 30 uses a calculation.
=FIRST Training Pace=
These training paces are used in [[FIRST]], (Furman Institute of Running and Scientific Training) programs. These paces are calculated, so may differ by a second or so from the published tables
<include_PHP file="VdotInc_FirstPacesMpPercent"/>
=High Intensity Interval Training and Tabata Paces=
I don't generally recommend using running for [[High Intensity Interval Training]] (HIIT) workouts because I believe that for many people there is less risk of injury by using a stationary bike. Below is However, if you'd like to know what your paces would need to be here's a table showing the paces for some of the more common HIIT intensities. (170% [[VO2max|V̇O<sub>2</sub>max]] corresponds with the intensity used by the Tabata protocol).
<include_PHP file="VdotInc_HIITPaces"/>
=V̇O<sub>2</sub>max Paces=
Sometimes it is useful to know what pace corresponds to a given percentage of VO2max, so the table below provides some estimates.
<include_PHP file="VdotInc_VO2maxPaces"/>
=Long Run Difficulty=
The table below shows the percentage of [[Glycogen]] used on runs of different length and pace. This is one way of evaluating the relative difficulty of different longer runs. The table makes use of a number of assumptions, as listed below, but I believe this is still a useful way of evaluating training runs.
<include_PHP file="VdotInc_LongRunGlycogen"/>
=Predicted Race Times=
The following tables give predictions of race performance at various distances. The prediction uses [[VO2max|V̇O<sub>2</sub>max]] calculations up to marathon distance, then David F. Cameron's Model for longer distances. However, predicting race performance for [[A brief guide to ultramarathon distances| ultramarathon distances]] does not have much value as factors other than aerobic fitness are significant. Even small [[Fixing problems in Ultramarathons| issues in ultramarathons]] can have a dramatic impact on your finish time.
<include_PHP file="VdotInc_Predict"/>
==Predicted Race Paces from VDOT with Heat Index Adjustment==
This version of the elite plan is without the scaling, and is not what Jack Daniels recommends. It is included here for comparison.
<include_PHP file="VdotInc_JDMarathonEliteRaw"/>