![]() Select the ‘VDOT calculator’ tab below and choose between the distances 1500 meters, 3000 meters, 5 km, 10 km, half marathon, or marathon. The VDOT tables help you answer these questions, train wisely and avoid overtraining. What is the result I can expect if I am to run a half marathon? These may be questions from runners around the world asking themselves. How fast should I run 400 meters? What is the optimal pace in my long runs? My last personal record for 10 km in 40 minutes. The number helps you determine your current training level and makes it possible to estimate equivalent running times and optimal training speeds adapted to your fitness level. The VDOT number is based on what it has performed so far within a given distance. One of Daniels’ most extraordinary achievements is creating a clear, consistent, and logical training system used by runners worldwide – both amateur and professional runners. Jack Daniels, who is recognized as one of the world’s best trainers in running, came up with the VDOT number over 30 years ago – a measure of your current form of running. Further details can also be found in his book.Learn more about using the VDOT calculator to estimate the speed at which you should train and compete within the most famous distances. His own VDOT running calculator can be found online. Many of the calculations and data used in this repository is based upon the work of running coach Dr. This will allow you to get the most out of your training without increasing the risk of injury. Therefore, it is important to use a recently run time when calculating your VDOT and paces, instead of using a time you want to achieve. The conversion from VDOT to paces is based upon your current VDOT, not a hopeful VDOT or a goal time for a future race. Repetition (R) Pace: the pace for 200m-400m interval training.Interval (I) Pace: the pace aimed to raise the maximum oxygen uptake capacity.Threshold (T) Pace: the pace aimed to raise the lactate threshold.Marathon (M) Pace: the pace at which one would expect to complete a marathon.Easy/Long (EL) Pace: the pace for recovery runs, long runs, warm-ups, and cool downs.Jack Daniels, whose initial research in the 1970s led to widespread use of VDOT among athletes, defined five levels of training intensity that can be calculated from a VDOT score: ![]() Therefore, we can expect a VDOT score to correlate with performance times.įor more information, see the Wikipedia entry for VO2 max. The more oxygen a runner can use, the more energy that their body can produce. In other words, this is the maximum amount of oxygen the runner can utilise during intense exercise. VDOT refers to the approximate VO2 Max of a runner (approximate is used here as values are based on performance instead of laboratory results). See the /scripts/advanced-helper.py file for other usable methods.
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