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. equivalent_paces(time, distance) : to get training paces from a running time.equivalent_times(time, distance) : to get race times for different distances based on a running time.convert_time_to_vdot(time, distance) : to get a VDOT score from a running time.The main methods you will use within this file are: To use this file you must have Python 3 installed, along with the NumPy and pandas packages. Python MethodsĪlternatively, you can use the Python methods provided in /scripts/advanced-helper.py. This calculator will then return your VDOT score (see below for more details), your training paces, and equivalent race times for 5k, 10k, half marathon, and marathon. You will need to enter a recent running result for one of the distances provided (distances are common race distances between 1500m and marathon). To use the HTML calculator, fill in the fields at the top of the page. No set-up is required to use this calculator, as it will run in any web browser with Javascript enabled. The first is the HTML calculator, which can be found in /calculator/calculator.html. There are two main calculators used in this repository.
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There are 10 levels starting at Beginner - White (Female: 34.3, Male: 36.8) all the way up to Professional - Gold (Female: 71, Male: 80).This repository is for calculating a runner's VDOT from one of their long distance running times, as well as calculating other associated values (such as training paces, and predicted times for other distances). Z2 (Marathon) 7:40 pace - Marathon pace (theoretical / ideal pace). This tells you for training your running zones are: Z1 (Easy/Long) 8:39 - 9:12 pace - focused on building aerobic base. Enter all your past performances to see which race result scores the highest. Example: Lets say you go out and run a 21:00 5k and plug it into the VDOT calculator discussed above, and it will give you a VDOT of 47.0. Input a race result or estimated performance and learn what score it reaches on the VDOT scale. For instance, you can compare your VDOT score from a recent 5k result to a friend's score who just ran a half marathon. It assigns a score to all running performances, let's you determine your current training paces, and equates a race time in one distance to another. VDOT is a measure of your current running ability.
Jack Daniels, runners and coaches can quickly determine appropriate training paces, equate race performances and adjust for heat and altitude.
Thanks to over 50 years of scientific research conducted by legendary coach Dr. Jack Daniels - named World's Best Running Coach by Runner's World Magazine - and the team at V.O2. The official VDOT Running Calculator, designed by Dr.
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