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Training Intensities
Based on Current VDOT
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Daniels' Running
Formula, page 52
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E
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M
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T
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I (400)
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R (200)
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R (400)
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VDOT
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40
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10:11
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8:46
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8:12
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1:52
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52
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1:46
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41
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9:59
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8:35
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8:02
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1:50
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51
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1:44
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42
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9:48
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8:25
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7:52
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1:48
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50
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1:42
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43
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9:37
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8:15
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7:42
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1:46
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49
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1:40
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44
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9:27
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8:06
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7:33
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1:44
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48
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98
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45
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9:17
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7:57
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7:25
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1:42
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47
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96
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46
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9:07
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7:48
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7:17
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1:40
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46
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94
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47
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8:58
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7:40
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7:10
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98
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45
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92
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48
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8:49
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7:32
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7:02
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96
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44
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90
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49
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8:40
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7:24
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6:55
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95
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44
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89
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50
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8:32
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7:17
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6:51
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93
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43
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87
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http://connect.garmin.com/activity/131397567
481C155
10.01 Easy miles done at 1:06
pm in 1:39:52 at
9:59/mile (newly revised Easy goal pace).
State Street Route.
“Running Rewards” score is 94. I decided to run at Easy pace of 9:59/mile which is correct intensity for VDOT
41.
I had recently changed my Easy pace from 9:00 to 9:30. But even 9:30
is too fast as that is Easy Pace for VDOT 43.66.
My initial resistance to changing the VDOT from 9:00 to 9:30
and then to 9:59 pace: it seems too
slow.
My thinking now: It is not too slow. Just train at VDOT 41 values across the
board. Daniels knows what he is talking
about. His other training intensities
are accurate. Easy runs are not meant to
be “Quality” workouts. Besides, you will
get to 9:30/mile pace for Easy runs
soon enough as your VDOT increases.
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Split
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Time
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Distance
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Elevation Gain
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Elevation Loss
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Avg Pace
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1
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9:58
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1
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0
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76
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9:58
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2
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9:59
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1
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15
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17
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9:59
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3
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9:57
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1
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40
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0
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9:57
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4
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9:59
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1
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11
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32
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9:59
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5
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9:59
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1
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12
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37
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9:59
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6
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9:59
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1
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20
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0
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10:00
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7
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9:58
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1
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10
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22
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9:58
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8
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9:58
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1
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0
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0
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9:58
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9
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9:59
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1
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13
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6
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9:59
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10
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9:58
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1
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12
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17
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9:58
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11
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:09
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0.01
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0
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0
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11:01
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Summary
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1:39:52
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10.01
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133
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208
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9:59
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