VDOT Based Intensities

The VDOT system of Jack Daniels Running Formula gives a number of running paces to train at. To fully understand these paces, you should read Jack's book. Jack Daniels goes into depth on each training pace, and provides a series of plans for different abilities and race distances. Not all of Jack Daniels plans use all of the intensities. For instance, marathon pace is used in marathon training, not 5K training. This page gives an introduction to the intensities, with references to other pages.

Contents

1 Easy Pace 'E'

The easy pace is intended for the running you do when you are not training at another specific pace. So this is the long run pace that Jack Daniels recommends, though he also adds speed work into some long runs in some of his plans. It is also the warm up and sometimes the recovery pace for intervals (some intervals you recover however you want.)

2 Marathon Pace 'M'

The pace you would race a marathon at and is obviously important for people training for a marathon.

3 Threshold/Tempo Pace 'T'

Jack Daniels uses this for tempo runs and for some intervals. An article on Tempo running is planned.

4 Interval Pace 'I'

This is the pace for aerobic interval training. You can read more about this at Aerobic Interval Training 101

5 Repetition Paced 'R'

This is the pace for anaerobic interval training. An article on anaerobic intervals is planned.