About the Vdot

The vdot is a pseudo-VO2-max metric that aggregates running economy, terrain, and other factors that affect running performance. To estimate vdot, predict race times, and choose training times, mathematical formulas that relate oxygen uptake to running speed, and formulas that describe the percentage of VO2 max sustainable for a given time period are used.

Explanation of pace notation:

• I pace: Interval training zone designed to stress VO2 Max. Examples of I pace training sessions include repeats of 3-5 minutes duration, with short rests (about half as long as each repeat). The heart rate should approach maximum in these sessions. Jack Daniels recommends these repeats contribute at most 8% weekly mileage (excluding warm-up, cool down and jogging between repeats)
• T pace: Threshold pace for tempo runs. These may be continuous runs of 20-30 min duration, or long repeats (4 minutes or more) with very short rests (1min). Daniels recommends they make up no more than 10% weekly mileage.
• E pace: Easy pace for easy training runs and long runs. These should make up most of a runners training mileage.
• M pace: marathon pace.
• R pace: Repetition anaerobic pace. Fast repeats for developing running economy and speed. Jack Daniels recommends these comprise no more than 5% weekly mileage. A sample R workout would be one or more sets of 1x800 + 2x400 + 4x200. Long rests are used between these repeats.