Distance Runners

This article, originally written by Coach Jemison in the summer of 2020, laid out expectations and rationale behind off-season/pre-season conditioning. A must read for athletes who want to take their performance to the next level.

Read this article to gain a better understanding of heart rate zones and how to better use them to train smarter. 

This sheet provides paces for VDOT based upon various race efforts (5k, 3200m, or 1600m). The T-20, T-25, and T-30 paces are those you would run based upon your current fitness for tempo runs of 20, 25, and 30 minutes, respectively. Use the VDOT calculated here to determine your paces on other charts. 

This version of Dr. Jack Daniels VDOT tables is something put together for use by runners focusing on the 5K and below distances. If you're familiar with Daniels' methodology, you'll note the absence of "Marathon Pace" calculation here. To use this, take your VDOT from your current or latest two mile time (not just the best you've ever run) and calculate your paces for various efforts.