Jack Daniels VDOT System

Now you need to determine your current level of fitness so you can match your intensity to your training. Current race performances will allow runners to identify where they are in their running fitness by determining their aerobic profile.

This is where the VDOT number comes in. To find your VDOT number, look up a recent race time under any of the distances presented on the VDOT chart and then read across that row to find the corresponding VDOT number.

We also provide accurate and practical ways of determining how fast to perform the types of training (intervals, reps and threshold runs) that you’ll be doing in your quest for improved performance. 

For example, if you just ran a 5K (5,000m) in 21:15 your VDOT number would be 46.     

When you run 21:02 for 5K or something real close your number will change to 47

If you follow your number (46) across the chart you should be able to run the following races at those times. For another example, if you ran your 5K in row 46 then you should be able to, with the proper training and intensity, run the marathon in row 46 as well, and that would be 3:24:39.

Please note: you should also pick your number from a race course that was flat, and the weather conditions were good, if not, then your VDOT number is probably faster than it was on that day.

Now, with this number we provide accurate and practical ways of determining how fast to perform the types of training that you’ll be doing in your quest for improved performance.

You will find this on the Training Intensity page.

For example, if your VDOT number were 50 you would shoot for the following paces:

Easy and long run pace = 8:17 per mile

Marathon pace= 7:17 per mile

Threshold pace= 6:51 per mile or 4:15 per1000 meters

Interval pace= 93 seconds per 400 meters, 3:55 per 1000 meters and 4:41 per 1200 meters

For those who have purchased the Repetition workout you would shoot for the following paces:

Repetition pace= 43 seconds per 200 meters and 87 seconds per 400 meters  

When you know your VDOT number, you can eliminate a great deal of guesswork from your training and can avoid over training. I’ll go as far as to say that your VDOT takes into account your psychological input into racing, because instead of using lab tests to determine your ability level, the VDOT system uses your race performances, which are effected by your motivation and willingness to deal with discomfort. VDOT reflects everything that an individual calls on to perform in a race.