WHAT'S YOUR V-DOT AND WHY IS IT IMPORTANT
WHAT'S YOUR V-DOT AND
WHY IS IT IMPORTANT
One of the greatest and most respected endurance coaches in the world is Dr. Jack Daniels. He is a
2 time Olympian; coach of several world record holders and several collegiate national
champions. Through his over 40 years of coaching and physiology research, he developed a very
simple system to help us regular runners take the guesswork out of training. It is simply called your
VDOT value.
Quite simply, the VDOT is a number that is associated with your current fitness or race
performances. Based on this VDOT number, you can determine with reasonable accuracy, what
you could expect to run at other distances. And even more importantly, you can determine what
paces you should be running during your training based on the type of workout you are doing.
Often times, many runners get injured by running random paces or by doing random numbers of
miles for their workouts. They do not have a plan. By using this system and combining the
information in a plan of action, runners of any ability can expect to see improvement and stay
healthier while doing so.
The training programs and fun runs we do through the store are based on the paces of this VDOT
system. And as we teach our summer training series we will be referring to these concepts. It is
important to know this number to avoid both over and under training.
So in an effort to allow everyone to learn how we determine paces for workouts, please visit
the Jack Daniel's Run Smart Pace Calculator to determine your VDOT and current fitness. This will
allow you to know what paces you should anticipate doing at the runs based on the type of
workout. It will also allow you to get an idea of what you could expect to run at various distances
based on current performances.
The best result to use for this system is a recent 5K race where you pushed yourself hard. This has
shown the greatest validity in terms of producing related race and workout performances. Simply
click on the link above, enter in your most recent 5K and click calculate. If you do not have a
recent 5K, you can use another race distance or go to a track and run a hard 2 mile time trial
where you push yourself.
We firmly believe that this system will allow the beginner through advanced runner to achieve
better, quicker and safer results by providing a template of paces based on current fitness.
If you have specific training questions or would like help applying this system to your training, be sure
contact one of our USA Track and Field or RRCA Certified Coaches.
Justin DiIanni, Matt Imhof, Gary Carmichael, Dan Kysela or Marc Nuzzo (Robinson)
Sue Albert (Monroeville)
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