Can I effectively use a sprint 5K run split to calculate current VDOT score? I haven’t done any stand-alone run races this spring due to an injury.
Yes, I could just go out and run a 5k or 10k, but I’ve got one result from the weekend.
Of course you can use a sprint time, just knowing it’s a little approximate. It’s legit to use; it’s just not exactly the same thing as you normally would.
You could probably go a few percent faster on a stand-alone 5K. However, being a race, rather than a solo workout probably gives you a couple percent back. Bottom line is that you have a lower-limit on what your VDOT is.
As a ROT, I would double the 5k sprint time and use it as a proxy 10k road-race time for VDOT calculation.
Why do you want to know your Vdot score?
Why do you want to know your Vdot score?
It helps with guiding my pacing when my lazy butt doesn’t feel like running faster. Also, it helps with some future race-day pacing targets.
As a ROT, I would double the 5k sprint time and use it as a proxy 10k road-race time for VDOT calculation.
This sounds like a really good idea, and probably pretty close to an open 10K time.
You could “reverse engineer it” with this spreadsheet:
https://sites.google.com/site/garminpower/predict
(i.e. enter 5km times in cell G5 until you see your Sprint time in cell L32).
Imagine that - Option #2 matches up pretty much perfectly with Ale’s ROT. 