Vdot
I just finished the NOV OS. I tested last Monday with a 5K ( same course I have tested on throughout the OS) My vdot was 42. Sunday I ran a 1/2 marathon. According to the Jack Daniels calculator my vdot from the 1/2 marathon was 44. Which number should I use moving forward with my training? I am starting the get faster program with ulitmate goal of IM CDA in June.
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Comments
Use the 44 you earner the number in a race so it's valid.
Gordon
In general, Gordon is right, but I would go a little nuanced on you with this.
One way of looking at this, Gordon already gave.
Another: VDOT was developed by Jack Daniels based on a 5k test in order to dial in exactly the right training paces so that your plan has the right balance of intensity and volume.
The VDOT concept has been extended to allow people to predict their performance and figure out pacing at different race distances, but the 5k is still the gold standard for dialing in your paces, especially your IP and TP. When it comes to figuring out your HMP and MP, the longer distance performances are probably a better predictor.
If we all tested at different distances, some of us would figure out that we are 5k speed champions; others would figure out that we are marathon endurance champions. Sounds like you may trend toward the latter.
I believe in caution with top-end speed. Run IP intervals a little too slow and you get a little less top-end gain, which may or may not impact your endurance racing. Run too fast and you risk missing your HMP runs or even injury.
Based on this, I would recommend you use your 5k test for your IP and TP, and scale up a little to set your HMP and MP.
Best of luck!