VDOT Tables

We've been using "VDOT" to generate training paces, and it's been a while since I shared the tables, so I thought I would do that today.  On Monday, our tempo workout was allowed to be mostly on "feel", although many of the runners already had a good idea of their tempo pace, from Cross Country, or Indoor.  But for Wednesday's workout, I assigned paces for everyone.  I did that based on three pieces of information: the average time on Monday (calling that Tempo pace), adjusted by the trend in times on Monday (even splits meant pace was probably right; inflation means that the starting pace was too fast), and times from indoor meets (used to determine VDOT).

Here is a link to the two VDOT tables.

The first table allows you to determine a VDOT from a race time, the second table tells you the best training paces for a given VDOT - for "R" or Repetition pace (= mile race pace), "I" or Interval pace (= 5K race pace), "T" or Tempo pace, and "E" or "L" (paces for recovery runs and long runs).