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From Fellrnr.com, Running tips
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These training paces are used in [[Jack Daniels Running Formula]]. Note that Jack Daniels does not give a pace for 800 meter Aerobic Intervals, so these are calculated from interpolating from other times.
<include_PHP file="VdotInc_TrainingPaces"/>
==Modified Tempo Paces==
Jack Daniels provides a table of paces for longer but slower tempo runs.
<include_PHP file="VdotInc_ModTempo"/>
The tempo paces are only given in the book in increments of 5 VDOT values, so this calculator uses linear interpolation for the intervening values. Values for VDOT values below 30 uses a calculation.
=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
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 is similar to the FIRST values. This gives slower runners a larger offset from MP than faster runners.
<include_PHP file="VdotInc_FirstPacesMpPercent"/>
=High Intensity Interval Training and Tabata Paces=
I don't generally recommend using running for [[High Intensity Interval Training]] (HIIT) workouts because I believe that for many people there is less risk of injury by using a stationary bike. However, if you want to, the table below shows the paces for some of the more common HIIT intensities. 170% [[VO2max|V̇O<sub>2</sub>max]] corresponds with the intensity used by the Tabata protocol.
<include_PHP file="VdotInc_HIITPaces"/>
=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.
