Running Training: Determining your current level of fitness.

Article By: Jack Daniels

Determining your current level of fitness.

By using standard values for running economy and by having a timed Performance over at least one running distance, a fitness ("VDOT") value can be assigned to you for training and race-prediction purposes. VDOT is an adjusted V02max (which may or may not match a laboratory-generated V02max), which tells you how you might race for other distances and also tells you how first to perform different types of training.

When using a race performance to identify a VDOT, which will then be used to predict a performance for another, yet-to-be-run distance, make sure you use performances run under similar conditions (terrain, wind, temperature and altitude). Also, a longer race (15K to 25K, for example) will usually be a better marathon predictor than would be a 1-mile or 5K race.

Don't try to beat the assigned training intensities; to train faster, you first must justify a higher VDOT by performing better in a race situation.

To calculate your VDOT, and obtain your pace levels, go HERE.