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From Fellrnr.com, Running tips
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{{DISPLAYTITLE:Running Calculator with adjustments for temperature and body weight, plus FIRST training paces}}The idea of This calculator will generate training paces, race prediction, with adjustments for temperature, body weight and altitude. This calculator works by estimating your [[VDOT]] is at the heart of [[Jack Daniels Running FormulaVO2max|V̇O<sub>2</sub>max]]and using that to predict your race times and training paces. To find out your [[VDOTVO2max|V̇O<sub>2</sub>max]] and associated paces, you will need the results of a recent race. Go to [http://www.runbayou.com/jackd.htm http://www.runbayou.com/jackd.htm] and enter your race time and distance, then hit "Calculate VDOT". This will give you a series of equivalent times for other distances. It will also give you a list of paces for various workout types and distances. So, if you did a 5K in 21:00, you would get aerobic intervals (I Pace) of 400m in 1:38, 800m in 3:35, 1200m in 4:54. Remember that this gives you the paces to use in a training program, but it is not itself a plan, just the paces. There is an explaination of the paces at [[VDOT Based Intensities]]. The quantities mentioned in the calculator, such as 'Qty: lesser of 90 min or 16 miles' is taken from into the Jack Daniels book and reflect JD's overall maximums. This does not mean that you should necessarily be using all of the paces; it will depend on what training you are doingform below. * You may have several race results that indicate different VDOT [[VO2max|V̇O<sub>2</sub>max]] values. If the races are all reasonably recent and reflect your current fitness level, use the best VDOT number. If you've been injured or had a break from training since your last race, you should not use an old race result. Note: you must enter * This Calculator will also attempt to compensate for races run in hot conditions. This is based on the time research documented at [[Impact of a race Heat on Marathon Performance]] and is an estimate only. If you have completedenter your weight, not the calculator will predict your target time for a raceperformances at different body weights, assuming the weight change is due to body fat only. Please repeat out loud "I * This calculator no longer generates VDOT paces nor will enter it output the [[Long Run|long runs]] for the Jack Daniels marathon plans. Jack Daniels requested the time removal of a race I've completedthis functionality. <html><form style=". More seriouslyfont-family: Helvetica,Arial, this sans-serif;" method="get" action="/wiki/Calculator_Results" name="VDOT"> <table style="text-align: left;" border="1" cellpadding="1" cellspacing="1"> <tbody> <tr> <td>Distance</td> <td> <input name="Distance" value="0" type="radio">1500 Meters<br> <input name="Distance" value="1" type="radio">Mile<br> <input name="Distance" value="2" type="radio">3K<br> <input name="Distance" value="3" type="radio">2 Miles<br> <input name="Distance" value="4" type="radio">5K<br> <input name="Distance" value="5" type="radio">8K<br> <input name="Distance" value="6" type="radio">5 Mile<br> <input name="Distance" value="7" type="radio">10K<br> <input name="Distance" value="8" type="radio">15K<br> <input name="Distance" value="9" type="radio">10 Mile<br> <input name="Distance" value="10" type="radio">20K<br> <input name="Distance" value="11" type="radio">Half Marathon<br> <input name="Distance" value="12" type="radio">25K<br> <input name="Distance" value="13" type="radio">30K<br> <input name="Distance" value="14" checked="checked" type="radio">Marathon<br> </td> </tr> <tr> <td>Time</td> <td> <table style="text-align: left;" border="0" cellpadding="0" cellspacing="0"> <tbody> <tr> <td><input maxlength="3" size="3" name="Hours" value="0"><br> </td> <td>Hours</td> <td><input maxlength="3" size="3" name="Minutes" value="0"></td> <td>Minutes</td> <td><input maxlength="3" size="3" name="Seconds" value="0"></td> <td>Seconds</td> </tr> </tbody> </table> </td> </tr> <tr> <td>Heat Index (optional)</td> <td> <table style="text-align: left;" border="0" cellpadding="0" cellspacing="0"> <tbody> <tr> <td><input maxlength="3" size="3" name="Temperature" value=""></td> <td> <select name="TempUnits"> <option selected="selected">Fahrenheit</option> <option>Centigrade</option> </select> </td> </tr> </tbody> </table> </td> </tr> <tr> <td>Body Weight (optional)</td> <td> <table style="text-align: left;" border="0" cellpadding="0" cellspacing="0"> <tbody> <tr> <td><input maxlength="3" size="3" name="Weight" value=""></td> <td> <select name="WeightUnits"> <option>Kg</option> <option selected="selected">Pounds</option> </select> </td> </tr> </tbody> </table> </td> </tr> <tr> <td>Max Weekly Distance(optional)</td> <td><input maxlength="3" size="3" name="Mileage" value=""> Use miles unless 'Metric' is a very common mistake that you need to avoidchecked, in which case use Km. Train based on your current fitness</td> </tr> <tr> <td></td> <td><input name="Unusual" value="Unusual" type="checkbox">Show Unusual Distances (8K, not the fitness you hope to achieveetc. If you put )</td> </tr> <tr> <td></td> <td><input name="Longer" value="Longer" type="checkbox">Show Longer Distances (Beyond 50K)</td> </tr> <tr> <td></td> <td><input name="Metric" value="Metric" type="checkbox">Show paces in a target pace min/Km rather than an actual pace you are missing the point of the system. Jack Daniels paces are intended to provide a pace that produces a specific training stress. If you don't use a previous race pacemin/mile, you will be using the wrong paceplus over values in metric units.</td> </tr> </tbody> </table> <input type="submit" value="Submit" /> <br> </form></html>
