vdot run pacing
VDOT is a system that can measure your current running ability, provide appropriate training paces, and offers realistic expectations for race goals based on current fitness.
Every athlete has a cardio capacity, known as VO2 max, which determines how much oxygen the body can process and utilize. Typically, VO2 max is measured in a lab by tracking oxygen consumption during a treadmill ramp test. Renowned running coach and exercise physiologist, Jack Daniels, believed that lab testing was impractical for most people and argued that running economy, or running form, also plays a significant role in performance. His theory centered on the idea that efficient runners can run faster with less oxygen consumption than less efficient runners. Combining VO2 max and running economy, he created the VDOT system.
If you’re serious about running, I’d recommend his book, Daniels’ Running Formula (link to Amazon), or you can read about his philosophy here. I read the book, and was hooked. I became a VDOT Certified run coach in 2011.
There are many ways to measure intensity. Heart rate or power are excellent options, VDOT pacing is another way to measure intensity. As a coach, I need to communicate consistently. Since I primarily work with mixed-discipline athletes, I prefer to use Joe Friel’s (link to Amazon) heart rate and pace zones. However, the VDOT system is an excellent tool for runners, and the pacing prescriptions can be easier to follow for many.
How to Determine my VDOT
Thankfully, it’s quite easy to determine your VDOT. All you need is the results from a recent hard effort. The calculator below will give you a VDOT score based on a recent race or test time. If you have not run a race recently, I’d recommend doing a 2 mile test and using that to figure out to determine your VDOT score. Run the same route and distance to re-test your fitness in 6-8 weeks.
How to use your VDOT
Once you’ve entered your results into the calculator, you’ll see three columns appear. Race paces (based off current effort), equivalent (an estimation of what you could race paced on current fitness) and training (provides pacing recommendations for training). Jot down your training paces!
Easy/Long
Running at a lower intensity builds fitness and reduces injury risk. It strengthens the heart, which pumps more forcefully at easy efforts, and increases capillaries, improving oxygen delivery to muscles. Jack Daniels prescribes Easy (E) and Long (L) runs at the same intensity, but Long runs are longer in duration.
Daniels recommends avoiding runs over 2:30hrs unless training for ultra-marathons due to recovery needs. Easy Long running should make up 50-75% of your training depending on what distance you are training for.
Marathon
Marathon-Pace (M) has similar benefits and easy/long runs, but it is slightly faster in order to mimic race pace to build confidence and simulate race conditions. These runs burn more carbohydrates than Easy (E) runs, training the body to conserve glycogen and rely on fat. Jack Daniels recommends limiting Marathon-Pace (M) runs to 1:50hrs per session and less than 20% of weekly mileage.
Threshold
Threshold (T) runs, or comfortably hard runs, improve lactate clearance and endurance at faster paces. Jack Daniels suggests two types: Tempo runs (steady 20-minute efforts) and Cruise Intervals (reps with short rest). Limit Threshold (T) workouts to 10% of weekly mileage.
Interval
Interval (I) training maximizes aerobic power (VO2 max). Daniels recommends intervals of 3-5 minutes to build VO2 max without full recovery between bouts. Keep Interval (I) running under 8% of weekly mileage.
Repetition
Repetition (R) training improves speed and running economy. To ensure quality, rest should be 2-3 times the duration of the rep. Daniels advises keeping Repetition (R) running under 5% of weekly mileage, with reps not exceeding 2 minutes.