8,153
edits
Changes
From Fellrnr.com, Running tips
no edit summary
<include_PHP file="VdotInc_Calc"/>
<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"/>
The 3200 meter pace is not included in the book, but the FIRST team has indicated that it can be calculated from the 1600M time. == 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 similar to the FIRST values. This gives slower runners a larger offset from MP than faster runners.
<include_PHP file="VdotInc_FirstPacesMpPercent"/>
= 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 calculation assumes that the marathon distance at marathon pace uses are hundred percent of available [[Glycogen]]. However the percentages can also be looked at as a percentage of the difficulty of the marathon race.
* The calculator assumes that the rate of glycogen consumption remains constant for a given pace.
* Remember that [[All models are wrong]].
==Long Run Difficulty with Absolute Offsets==Many marathon training plans use an absolute offset from marathon pace for their long runs, such as "marathon pace plus 60 seconds/mile". The table below uses this approach, even though it has the flaw that a fixed offset is proportionally larger for faster paces. For instance, slowing up by 60 seconds per mile is a much greater reduction in pace for someone with a marathon pace of 6:00 min/mile than someone running 10:00 min/mile.
<include_PHP file="VdotInc_LongRunGlycogenAbs"/>
==Long Run Difficulty with Relative Offsets==
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"/>
=Predicted Race Times=The following tables give predictions of race performance at various distances. == 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 assume 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"/>
=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 Marathon "Plan A" Long Runs==
<include_PHP file="VdotInc_JDMarathonPlanA"/>
==Jack Daniels Marathon Scaled Elite PlanLong 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 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.
<include_PHP file="VdotInc_JDMarathonElite"/>
==Jack Daniels Marathon Unscaled Elite PlanLong 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"/>
