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<include_PHP file="VdotIncVdotInc_Calc"/> =Introduction=Your [[VDOT]] is <include_PHP file="VdotInc_Value"/>, which is a measure of your running performance. Below are training paces for the [[Jack Daniels Running Formula]] and [[FIRST]] training programs, as well a race time predictions. <include_PHP file="VdotInc_DirectChange"/> =Jack Daniel's Training Pace=These training paces are used in [[Jack Daniels Running Formula]]. I have included the purpose that Jack Daniels stated, along with his duration advice though I do not necessarily agree. <include_PHP file="VdotInc_TrainingPaces"/> =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 == FIRST Tempo and Interval Training ==<include_PHP file="VdotInc_FirstPacesTempo"/> == FIRST Long Run ==Paces for long runs based on the FIRST approach of using Marathon Pace (MP) plus a fixed number of seconds per mile.<include_PHP file="VdotInc_FirstPacesMpFixed"/> == Fellrnr's Modified FIRST Long Run ==This is my personal modification to the FIRST approach of adding a fixed number of seconds per mile to marathon pace. I believe that adding 15 seconds/mile to a 6:00 pace is a much greater difference than adding it to a 10:00 pace. The figures below add a percentage of the MP to the time. The percentage is calculated so that it the average across the main VDOT values (30-85) is the same as the FIRST values. This gives slower runners a larger offset from MP than faster runners.<include_PHP file="VdotInc_FirstPacesMpPercent"/> = Predicted Race Paces from VDOT with Heat Index Adjustment =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"/> = Weight Adjusted Race Times =Adjustments based on changing body weight assumes that the change occurs only from body fat, which may not be the case. See [[Weight Loss and Performance]] for more details.<include_PHP file="VdotInc_Weight"/>=Altitude Adjustment=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"/>
