Has your VDOT changed? After 6 weeks of repetition training and “race” effort number two it is time to see if you have progressed according to Jack Daniels VDOT formula. It is very simple. Click on the following link and enter your time for the Manhattan Half Marathon. I will give you my race data as an example:
Manhattan Half Marathon: 1:26:35
VDOT- #53 (my previous VDOT was #52 so I have made some improvements since the 4 miler we did back on 12/13). New VDOT equals NEW training paces…..
My NEW training paces (the following are the one’s you will need over the next 6 weeks):
Easy- 8:09
MP- 6:56
Tempo (threshold) pace: 6:32
INTERVAL (I will explain intervals when the new schedule comes out in February):
800 meters: 3:00 (just double the 400 time)
1000 (1km): 3:44 (hint: you need this for next week)
1200 m: 4:29
And for “entertainment” purposes, estimated marathon goal: 3:01 (I say for entertainment purposes because we still have 12 weeks of training to go…..).
Enjoying the “recovery” week, look forward to what Feb has to bring…
Michael
