This table is for VDOT adjustments based on time away from running. As you improve your fitness with training, your VDOT improves, as do the various training intensities. The same thing applies when your fitness deteriorates due to a setback. If you haven't engaged in cross-training, multiply the FVDOT-1 value in the table by your [...]
We caught up with VDOT Coach Nick Hilton fresh off his victory at the Disney Marathon. Nick was the first American to win there since 2004. We're especially excited because he's actually the second coach on the app to win a large marathon in the past two months (see Tim Ritchie's interview here). Not only [...]
Repetition pace represents one of the 5 major types of VDOT training paces. The benefits of Repetition training are associated more with mechanics and anaerobic metabolism than with aerobic factors. This type of training puts considerable stress on the body to provide energy anaerobically. In turn, this produces beneficial changes in anaerobic pathways, where fuel [...]
The idea behind Interval training is to accumulate a good amount of time working at your VO2max. Keep in mind that running at VO2max is also associated with running at maximum heart rate. Now, suppose maximum HR is associated with a pace of 5:00 per mile; what HR will be associated with 4:50 per mile? Maximum, [...]
Threshold pace training is great for improving a runner's endurance, or the ability to endure a greater and greater intensity of effort for a longer period of time. The key is training at the right intensity as speed might change due to various conditions (wind, hills, temperature, etc.). If a runner understands what training right [...]
In any proper training plan Easy pace will make up a large majority of your running and most tend to run too fast on Easy days. What's incredible about this training type are the huge physiological benefits that occur as a function of time spent running, not speed. Running faster on Easy days might [...]
VDOT is a measure of your current running ability. When you know your VDOT value you can eliminate a great deal of guesswork when training and racing. Your VDOT takes into account your psychological input into racing, because instead of using lab tests to determine your ability level, we're using your race performances, which are [...]
Dr. Jack Daniels enlightens attendees at the first VDOT Coaching Clinic on interpreting iron storage and ferritin levels for runners. “You can’t take a specific ferritin reading and say whether it’s good or bad.” “I know people that say if your ferritin is below 50 you’re in trouble as a runner…and that’s not true at […]
Question: I would like to know your recommendation for integrating hill training into a marathon plan. Dr. Jack Daniels: I like to think of hill training as another form of resistance training, and certainly resistance training can benefit a runner. Resistance training could be hill running, or squats in the gym or circuit training, bounding, […]
Question: I make adjustments to threshold pace for the duration of a tempo run. How should I adjust threshold pace at altitude? I coach runners at 5,200 feet. Dr. Jack Daniels: If using sea level race performances and associated VDOT values (or typical sea-level training speeds) while at altitude, you must adjust the paces. At […]