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<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_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==