How to Calculate Training Paces Using VDOT

Setting appropriate training paces is one of the most critical skills for any running coach. Too fast, and athletes risk injury and burnout. Too slow, and they won't see the improvements they're capable of. This is where VDOT comes in.

What is VDOT?

VDOT is a measure of running fitness developed by legendary coach Jack Daniels. Unlike VO2max (which requires lab testing), VDOT can be calculated from race performances. It represents the relationship between oxygen consumption and running velocity, giving coaches a practical tool for prescribing training intensities.

How VDOT Works

The beauty of VDOT is its simplicity: you take an athlete's recent race time, look up their VDOT value, and use that to determine training paces for different workout types.

The Five Training Zones

Jack Daniels' system defines five key training intensities:

1. Easy Pace (E) - Recovery runs and warm-ups. Athletes should be able to hold a conversation. This builds aerobic base without excessive stress.

2. Marathon Pace (M) - Sustained effort for longer tempo work. Builds stamina and teaches pacing.

3. Threshold Pace (T) - "Comfortably hard" effort sustainable for about an hour. Improves lactate threshold.

4. Interval Pace (I) - Hard 3-5 minute repeats with recovery. Maximizes aerobic capacity (VO2max).

5. Repetition Pace (R) - Short, fast repeats (200-400m) with full recovery. Develops speed and running economy.

Calculating VDOT from Race Times

Let's say an athlete runs a 5K in 20:00. Using Daniels' tables (or a VDOT calculator), this corresponds to a VDOT of approximately 45.

From that VDOT of 45, we can derive:

• Easy pace: 9:40-10:12 per mile
• Marathon pace: 8:18 per mile
• Threshold pace: 7:45 per mile
• Interval pace: 7:12 per mile (for 1K repeats)
• Repetition pace: 6:44 per mile (for 400m repeats)

Practical Tips for Coaches

Use Recent Performances

VDOT should be calculated from a race performance within the last 4-6 weeks. Fitness changes, and old race times may not reflect current ability.

Account for Conditions

A 5K run in 90-degree heat or on a hilly course isn't equivalent to one run in ideal conditions. Adjust your expectations accordingly.

Start Conservative

When in doubt, start athletes on the slower end of their training ranges. They can always speed up as they adapt.

Different Distances, Same VDOT

Whether an athlete races the 800m or the 5K, their VDOT should be similar if both performances are maximal efforts. Large discrepancies might indicate strengths or weaknesses in their training.

Using Technology

Modern coaching tools like StrideMind can automatically calculate VDOT from race times and generate appropriate training paces for each athlete. This saves time and reduces the chance of calculation errors, especially when managing large teams.

Conclusion

VDOT provides a scientific foundation for training pace prescription. By understanding and applying these principles, coaches can ensure their athletes train at intensities that maximize improvement while minimizing injury risk.

The key is consistency: regularly update VDOT calculations as athletes improve, and use the prescribed paces as guidelines rather than rigid rules. Every athlete responds differently to training, and good coaching combines science with observation and intuition.