Another instalement of Daniels Running formula summary:
Similar to McMillan, Daniels has developed a book of tables that associate race performances with a common measure of running fitness, thus enabling an athlete to determine the intensity of their training needs. That is, how fast to perform different types of training (intervals, reps, threshold runs etc).
The system is called VDOT. Based on recent running performances, each runner is assigned a VDOT, which is a single number that is easy to work with when comparing performances. The system can predict performances at other distances however its main purpose is setting training intensities because intervals, threshold runs, easy paced runs are best performed at specific fractions (or percentages) of each runners VDOT.
My VDOT is 52. This establishes my training intensities as follows:
Easy Running Pace (E): 5:08
Marathon Pace (M): 4:22
Threshold Pace (T): 4:07
Interval Pace (I): 3:48
Reps Pace (R): 42 sec (200), 85 sec (400)
This is very much in line what the McMillan calculator says as well.
As my fitness, as well as race performances improve (hopefully), I will move to the next level VDOT and thus my training intesities change.
Subscribe to:
Post Comments (Atom)
2 comments:
i love Daniel's work it is awesome!
I lost my own copy and was devastated so it's time for me to buy another.
I know it will do you well if you use it in concert with a good program.
Happy trails R2B
cheers mate - should also give me a good benchmark to steer my training towards. This is better than buying the book - keep the exerpts coming! :)
Post a Comment