Hi all,
As someone who is coming at things from a middle distance orientation, I'm wondering how best to interpret and incorporate Jack Daniels' VDot and associated training paces into my program. I have recently run 4:10 for 1500m, and an inferior 16:40 over 5 km, achieved within the past three months also.
I'm interested in improving over the longer distances and also in running faster in mid distance races, and would like to make the best use of Daniels' formula - and incorporate more threshhold running in particular - given its proven success with countless athletes. The question is, what is the best way to do this if you have a clear discrepancy in the relative values achieved in a range of race distances? In otherwards, should training paces be tied to your superior event or should your weaker race be your point of reference?
According to the calculator, for an athlete who has run 4:10 with a VDot of 67, the equivalent 5000m is 15:29, with an associated threshhold pace of 5:24 per mile. For a 16:40 5000m athlete, the vdot is 61, and the associated 1500m pace is 4:31, and threshhold pace is 5:50.
A four-mile threshold run at 5:24 would be beyond me at the moment - whereas 5:50 pace would be comfortably hard, yet the associated 1500m time is a lot slower.
I'm interested in figuring out the best way of using the table... would really appreciate any advice or pointers on this.
Thanks.