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From Fellrnr.com, Running tips
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<include_PHP file="VdotInc_Calc"/>
=IntroductionXIntroduction=
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"/>
== 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]] (vV̇O<sub>2</sub>max) is assumed to be the one mile race pace<include_PHP file="VdotInc_vVO2max"/>.
* 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.
* The calculator assumes that the rate of glycogen consumption remains constant for a given pace.
* Remember that [[All models are wrong]].
===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, 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"/>
===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 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_Altitude"/>
=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. For instance, week 7 of the elite plan calls for 2 Mile E, 6 Mile M, 1 Mile T, 5 Mile M, 1 Mile T, 1 Mile M, 2 Miles E. Working out how long that will take is not trivial, and combined with the time based scaling it becomes tricky and time consuming. These workouts are not intended to replace the Jack Daniels book, but to supplement it. ==Jack Daniels Marathon Plan A==
<include_PHP file="VdotInc_JDMarathonPlanA"/>
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 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"/>
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"/>
