I was just setting up my training schedule for a sub-three hour marathon and it mentioned something about calculating your VDOT for proper training paces. I looked into it, VDOT was created by famous American running coach Jack Daniels and it’s a simple way to define your current running fitness by cross referencing a recent race time (5k-marathon) in which it creates your own personal VDOT tables that is defined by a number (30-85). The higher the VDOT number, the greater your fitness. It then gives you a break down of training paces for Easy, Marathon, Threshold, Interval, and Repetition workouts. I found this website here that calculates it for you. http://www.runbayou.com/jackd.htm CHECK IT OUT! It’s supposed to be a great way of staying injury-free and getting the most out of your training.
This is great to do for all runners though!! It’s great for overall running paces in general. By entering a recent race it’ll help you out to know what pace you should run on recovery days, Tempo runs and repeats!