Let’s say someone’s 5K time points to a VDOT of 50, but their times for longer distances point to lower VDOT numbers, culminating with a Marathon time that points to a VDOT of 45.
I realize that this means that the person either didn’t train adequately for the longer distances and/or is simply predisposed to perform better at the shorter distances due to genetics, etc. That’s not what the question is about.
How would someone like this use VDOT to determine their correct training paces?
I seem to remember reading somewhere (Daniel’s Running Formula, possibly) that you should use the highest VDOT value. That may have been when you have multiple times at a specific distance (5K, for example) that point to different VDOT values, though. I don’t have that text with me to verify.
Let’s say someone’s 5K time points to a VDOT of 50, but their times for longer distances point to lower VDOT numbers, culminating with a Marathon time that points to a VDOT of 45.
I realize that this means that the person either didn’t train adequately for the longer distances and/or is simply predisposed to perform better at the shorter distances due to genetics, etc. That’s not what the question is about.
How would someone like this use VDOT to determine their correct training paces?
I seem to remember reading somewhere (Daniel’s Running Formula, possibly) that you should use the highest VDOT value. That may have been when you have multiple times at a specific distance (5K, for example) that point to different VDOT values, though. I don’t have that text with me to verify.
I am in this boat, my shorter distance (like a mile) is 10% higher VDOT than 5k and up. I am figuring that I am jsut genetically a short disctance guy, but I am trying toprove that wrong in training. My advice is to use the lower VDOT, that will put you on the better safe than sorry path (less likely to injure).
I would recommend using the lower number. I used VDOT as a guide for a marathon program for two races in the same year. For the first, I used VDOT value that was based on my best 1/2 marathon time and that pointed me to a 2:55 marathon time. I ran a 2:52 and that’s with blowing up completely the last 2 miles-was on pace for a 2:49. Five months later I upped my VDOT value that would get me to a 2:45 (the 2:52 race was my first real effort at training for a marathon and felt like 10 minutes would be very do-able). The training was MUCH harder and I was struggling to recover. This illustrated to me that it is better to be 10% undertrained than 1% overtrained.
Or- it might mean that you have the potential to be faster at the longer distances than you were able to perform.
I am hoping that is the case for me as well, but even after putting in big miles I still am higher VDOT at mile than at 5k (by a good bit). Not only that, I feel like I am giving a “going to puke effort” in the 5k, during the mile race, I finish up feeling pretty solid.
Use the value of the race used which is closest to your target/highest priority race. For example, if you test at a 50 for a 5K & 47 for a 1/2 marathon & your target race is a marathon, use 47.
Or- it might mean that you have the potential to be faster at the longer distances than you were able to perform.
Oh, you mean just like I said in the original post? Thanks for the information.
If you think I said what you said, then you misunderstood my post. What I meant was that you could just be a wuss and don’t know how to sufficiently suffer to achieve your potential.
What I meant was that you could just be a wuss and don’t know how to sufficiently suffer to achieve your potential.
I worry that this could be me. A mile is pretty brainless for me to pace, but as it gets longer, I don’t really know if I am putting in the right amonut of “damn this sucks” for the whole race.
Let’s say someone’s 5K time points to a VDOT of 50, but their times for longer distances point to lower VDOT numbers, culminating with a Marathon time that points to a VDOT of 45.
I realize that this means that the person either didn’t train adequately for the longer distances and/or is simply predisposed to perform better at the shorter distances due to genetics, etc. That’s not what the question is about.
How would someone like this use VDOT to determine their correct training paces?
I seem to remember reading somewhere (Daniel’s Running Formula, possibly) that you should use the highest VDOT value. That may have been when you have multiple times at a specific distance (5K, for example) that point to different VDOT values, though. I don’t have that text with me to verify.
Its not usually possible to have the same V-dot for all distances. This is due to the variations in training for particular distances. For example if you spent 3 months training for a 3K track race, you V-dot for the Marathon would suffer, and vice versa. Your best performance in terms of V-dot should indicate your true potential at that time accross all distances and you should be fine to train at that level without fear of injury. Once you are 12 - 18 months beyond that best performance, if your fitness leves have gone down, or if you have taken a break from sport you will need to reassess this level of performance.
Use the value of the race used which is closest to your target/highest priority race. For example, if you test at a 50 for a 5K & 47 for a 1/2 marathon & your target race is a marathon, use 47.
-It was my understanding that you should use the VDOT on the distance closest to your goal distance, provided that both were measured not too far from eachother in time. You should not use a 3 month old score unless you are somewhat certain that you in a similar shape. In that case however, it is worthwhile to do a new “test”.
That being said a VDOT of 50 on 5K and a VDOT of 45 on the marathon (or other longer distance) suggests:
-serious mispacing on the longer distance or having a really really bad day
OR
-a serious deficiency in your training (this includes not being able to suffer on the longer distance)
A difference of 5 seems really massive to me.
Attackpoint gives:
19:56 vs 21:49 on 5K
3:10:39 vs 3:28:15 on the marathon
I would try to prepare a bit and then do another test on a longer distance: 10miles or half marathon perhaps.
If this is not possible and both VDOT scores are accurate (the 5K course was indeed 5K), then I would use a number in the middle. VDOT 47 perhaps and do heaps of E/L and T training.
We always use the highest VDOT. My problem-- in longer intervals-- lies in getting people to slow down to the correct pace. At least usually. They all want to race their cruise intervals