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From Fellrnr.com, Running tips
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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"/>
== 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 research article by Romijn in 1993 provides the calculation for relative [[Glycogen]] use a different intensity exercise. (For those interested, the formula used is y = 0.0021x<sup>2</sup> + 0.7896x - 21.031, where X is the percentage of [[VO2max|V̇O<sub>2</sub>max]] and Y is the relative percent of [[Glycogen]] used.)
* 100% of [[VO2max|V̇O<sub>2</sub>max]] is assumed to be the one mile race pace.
* The energy cost of running a given distance is assumed to be constant, allowing the percentage of [[VO2max|V̇O<sub>2</sub>max]] to be determined by running speed.
<include_PHP file="VdotInc_LongRunGlycogen"/>
= Predicted Race Paces from VDOT with Heat Index Adjustment =
