The vdot is a pseudo-VO2-max metric that aggregates running
economy, terrain, and other factors that affect running performance.
To estimate vdot, predict race times, and choose training times, mathematical
formulas that relate oxygen uptake to running speed, and formulas that
describe the percentage of VO2 max sustainable for a given time period
Explanation of pace notation:
R pace: anaerobic repitition pace. Fast repeats for
developing running economy and speed. Jack Daniels recommends these
comprise no more than 5% weekly milage. A sample R workout would be
one or more sets of 1x800 + 2x400 + 4x200. Long rests are used
between these repeats.
I pace: training zone designed to stress VO2 Max.
Examples of I pace training sessions include repeats of 3-5 minutes duration,
with short rests (about half as long as each repeat). The heart rate should
approach maximum in these sessions. Jack Daniels recommends these repeats
contribute at most 8% weekly milage (excluding warmup, cooldown and jogging
T pace: pace for tempo runs. These may be continuous runs of 20-30 min
duration, or long repeats (4 minutes or more) with very short rests (1min).
Daniels recommends they make up no more than 10% weekly milage.
E/L pace: pace for easy training runs and long runs. These should make
up most of a runners training milage.