extrapolating VDOTs

jdcsbrsk8

My question has to do with running a half marathon and getting VDOTs to use for training.

I know in the Haus, many take their 5k or 10k VDOT to get their Interval, threshold and HMP.  Then to get their MP and Easy Long pace they drop the VDOT 2 points.  correct?

So if one runs a half marathon to get a VDOT, are the interval, threshold based on that VDOT?  Also, to get the MP and Easy pace do you use the half marathon VDOT, or do you drop it 1 or 2 points?

Thanks!

Jim

 

Al Truscott

I cant' speak for everyone in the haus ... what I do is use ALL the training paces ( IP, TP, HMP, MP, LRP) based on a VDOT derived from a 5k. I also use that VDOT to determine my race day pace when doing a "stand alone" 5, 10, or 21.1K running race. For Ironman marathon pacing, however, i base my pace for that marathon on the VDOT minus 2, as well as the temperature at race time.

In brief, when training, all my paces are based on my 5K VDOT. When following EN guidelines for the IM run, I use an LRP based on a VDOT 2 points lower.

Peter Greagg

What Al said.
Also, for me in a HIM run, I lower my 5 km Vdot by 1.5 points. I usually kick (rather than fade) over the last 3 miles.

tim cronk

@Jim There has been a lot of discussion and thought on this. I think the answer is ... it depends... Here are my thoughts.
5K Vdot --- used for training paces , specially Z4-Z5
HM Vdot --- good for HIM , IM , M pacing only if similar to 5k Vdot.... If its noticiably lower need to adjust...

My Vdot is the same at both distances and my experience in training and racing has been. I adjust my pace via RPE and recovery considerations.
Z1 -- usually done at about 10 seconds faster in training during IM run I can usually hit this heat adjusted
Z2--- usually done at 10 seconds slower training (not yet tested at the M distance)
Z3---usually done at 10 seconds slower in training but can hit the pace for a HM race
Z4---pace correct up to mile repeats
Z5---pace correct with .25 mile repeats

I view the Vdot discussion similar to FTP as a guidline only for training and racing.... At some point the true numbers your capable of sustaining for different distances and conditions have to be confirmed in the field.... Consider using your FTP for an IM bike split aiming for .7-.75 is quite the variation.... If we knew nothing about FTP and Vdot we ould just collect know data at different distances and use that anyway so IMO FTP and Vdot numbers are just good guidance and places to start!

jdcsbrsk8

@Al, Peter, Tim. Thanks for helping understand this!

William Jenks

I'm basically with Al, too.

A lot of people find their open half-marathon time corresponds to .75-1.5 Vdot lower than their 5K, and marathons 1.5-2.5 lower than their 5K, but I think that's less likely to be the case for a triathlete who has been doing plenty of distance. Obviously, the Vdot race times assume you are appropriately trained for each distance.