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<include_PHP file="VdotInc_Calc"/>
<include_PHP file="VdotInc_VO2max"/><include_PHP file="VdotInc_DirectChange"/>
=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"/>
=Jack Daniel's Training Paces=
These training paces are used in [[Jack Daniels Running Formula]]. Note that Jack Daniels does not give a pace for 800 meter Aerobic Intervals, so these are calculated from interpolating from other times.
<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.
<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. However, if you want 'd like to, the know what your paces would need to be here's a table below shows 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"/>
=Weight Adjusted Race Times=
Adjustments based on changing body weight assume that the change occurs only from body fat, which may not be the case. See [[Weight Loss and Performance]] for more details. (Included are critical power estimates, but these should be taking as only a rough estimate. CP(m) is for males, CP(f) is for females, rCP is a running power equivalent of the biking critical power, which seems to be about 20% higher for [[Stryd]].)
<include_PHP file="VdotInc_Weight"/>
=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.
The table below uses a similar approach, but uses a percentage of the target pace rather than an absolute offset.
<include_PHP file="VdotInc_LongRunGlycogen"/>
The predictions for 40f are the baseline values, with adjustments for higher temperatures. The [[Impact of Heat on Marathon Performance]] is based on research for faster marathon runners. These predictions are most appropriate for someone running a three hour marathon. In addition, these figures are a statistical average, so individual performance can be significantly different.
<include_PHP file="VdotInc_Races"/>
This table shows how altitude can impact running performance. The same scaling factor is used for all distances and the calculation assumes you are well acclimated to the altitude.
<include_PHP file="VdotInc_Altitude"/>
=Long Runs for Jack Daniels Marathon Plans=
These tables are included because the definitions in the book are a little complex, and it is not obvious what the total distance, time or difficulty is for of some of these long runs. This is especially true of the elite plan for non-elite runners, where there is scaling of the time & distance. These workouts are not intended to replace the Jack Daniels book, but to supplement it.
==Jack Daniels 3rd Edition Marathon "Plan 2Q" Long Runs==<include_PHP file="VdotInc_JDMarathonPlan2Q"/>==Jack Daniels 3rd Edition Marathon "4 Week Cycle Plan" Long Runs==<include_PHP file="VdotInc_JDMarathonPlan4W"/>==Jack Daniels 2nd Edition Marathon "Plan A" Long Runs==
<include_PHP file="VdotInc_JDMarathonPlanA"/>
<include_PHP file="VdotInc_JDMarathonCompleting"/>
==Jack Daniels Marathon Scaled Elite /12 Weeks Plan Long Runs==As the name suggests, the Jack Daniels Elite Plan is intended for elite marathon runners with a race time of 2:10 or less (VDOT 77+). The plan calls for scaling the workouts for sub-elite runners, with each mile being replaced with a time at the given pace. So an elite runner's 8 miles at easy pace becomes 48 minutes at easy pace. Likewise, marathon and tempo paces are scaled to 5 minutes and 4:45 respectively. This plan is called the elite plan in the second edition and the 12 week plan in the third edition.
<include_PHP file="VdotInc_JDMarathonElite"/>
==Jack Daniels Marathon Unscaled Elite /12 Weeks Plan Long Runs==
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"/>