VDOT Run Testing - what distance to use?
My question has to do with run testing. I noticed Carl's post from earlier today about using a HM as a VDOT test and it got me to wondering about the merits of using a HM vs. a 5K since I have a HM scheduled in a couple weeks. I used the calculator on Attack Point to plug in my HM PR which resulted in a VDOT 47.27 and then i plugged in my 5K PR and that resulted in a VDOT of 50.27. Bottom line I have very different numbers depending upon which distance i am using as my reference point.
My question is, is it better to test at a shorter distance (5K) because most of threshold work will be at shorter distances? I feel if i were to use my HM VDOT i would be under achieving when it comes to mile or 1/2 mile repeats at threshold. Or, does the distance matter less just as long as you are being consistent when testing?
Comments
Yep your 5k vdot test is appropriate for your Z4 and Z5 training intervals....
Its certainly interesting to check your vdot at various distances when you get a good race... Most people have higher vdot's at the shorter distance's, but not all.
A HM vdot would certainly be more appropriate for planning your IM training and race day pacing.
Good question and good answers here. Yes to the 5k as our training pace tool; we have you exit the OS with a Half Mary event if possible to calibrate your vDOT more closely to a real-world distance, race-type situation. Both are good to have, but...But...BUT...if you are trying to compare fitness from Week X to Week Y, then you are better off doing the SAME distance to benchmark your progress. Good luck!
Based on everyone's input i will stick to the 5K for testing purposes and will use next weeks half marathon as a starting point for working out pacing for St. George and CDA. Thanks, all!