Scribd
Upload
62 views1 page

Daniels One Sheet

Uploaded by

Y

This document provides a table of VDOT values along with associated mile, 5k, and 400m times. The table is intended to allow runners to determine their VDOT from a race time in one of those distances without needing the first conversion table. Some very fast mile and 5k times at the bottom of the table are rounded for clarity.

Copyright:

© All Rights Reserved
Download as PDF, TXT or read online from Scribd
Download as pdf or txt

Daniels One Sheet

Uploaded by

Y
62 views1 page
This document provides a table of VDOT values along with associated mile, 5k, and 400m times. The table is intended to allow runners to determine their VDOT from a race time in one of those distances without needing the first conversion table. Some very fast mile and 5k times at the bottom of the table are rounded for clarity.

Original Description:

dfasgdasgda

Copyright

© © All Rights Reserved

Available Formats

PDF, TXT or read online from Scribd

Did you find this document useful?

Is this content inappropriate?

This document provides a table of VDOT values along with associated mile, 5k, and 400m times. The table is intended to allow runners to determine their VDOT from a race time in one of those distances without needing the first conversion table. Some very fast mile and 5k times at the bottom of the table are rounded for clarity.

Copyright:

© All Rights Reserved
Download as PDF, TXT or read online from Scribd
Download as pdf or txt
62 views1 page

Daniels One Sheet

Uploaded by

Y
This document provides a table of VDOT values along with associated mile, 5k, and 400m times. The table is intended to allow runners to determine their VDOT from a race time in one of those distances without needing the first conversion table. Some very fast mile and 5k times at the bottom of the table are rounded for clarity.

Copyright:

© All Rights Reserved
Download as PDF, TXT or read online from Scribd
Download as pdf or txt
You are on page 1/ 1

This is a version of the Daniels VDOT tables in which I've included the Mile and 5k times associated with

a particular VDOT value. The tables found in the book and on the web are two sets. The first is used to
determine the VDOT from various race times, the second is the table below only I've added the mile and
5K times so you don't need the first if you determine your VDOT from one of these distances. NOT
included is the "Marathon" pace and the E/L km pace because I don't think many coaches would use
these and they clutter the table. I've also rounded the insanely fast mile and 5k times at the bottom.

E/L T-Pace I-Pace R-Pace


Vdot 5k Mile Mile 400 1000 mile 400 1000 1200 Mile 200 400 800

30 30:40 9:11 12:16 2:33 6:24 10:18 2:22 67 2:16


32 29:05 8:41 11:41 2:26 6:05 9:47 2:14 63 2:08
34 27:39 8:14 11:09 2:19 5:48 9:20 2:08 60 2:02
36 26:22 7:49 10:40 2:13 5:33 8:55 2:02 5:07 57 1:55
38 25:12 7:27 10:14 2:07 5:19 8:33 1:56 4:54 54 1:50
40 24:08 7:07 9:50 2:02 5:06 8:12 1:52 4:42 52 1:46
42 23:09 6:49 9:28 1:57 4:54 7:52 1:48 4:31 50 1:42
44 22:15 6:32 9:07 1:53 4:43 7:33 1:44 4:21 48 98
45 21:50 6:25 8:58 1:51 4:38 7:25 1:42 4:16 47 96
46 21:25 6:17 8:48 1:49 4:33 7:17 1:40 4:12 5:00 46 94
47 21:02 6:10 8:39 1:47 4:29 7:10 98 4:07 4:54 45 92
48 20:39 6:03 8:31 1:45 4:24 7:02 96 4:03 4:49 44 90
49 20:18 5:56 8:22 1:43 4:20 6:55 95 3:59 4:45 44 89
50 19:57 5:50 8:14 1:42 4:15 6:51 93 3:55 4:41 43 8'7
51 19:36 5:44 8:07 1:40 4:-11 6:44 92 3:51 4:36 42 86
52 19:17 5:38 7:59 98 4:07 6:38 91 3:48 4:33 42 85
53 18:58 5:32 7:52 97 4:04 6:32 90 3:44 4:29 41 84
54 18:40 5:27 7:45 95 4:00 6:26 88 3:41 4:25 40 82
55 18:22 5:21 7:38 94 3:56 6:20 87 3:37 4:21 40 81
56 18:05 5:16 7:31 93 3:53 6:15 86 3:34 4:18 39 80
57 17:49 5:11 7:25 91 3:50 6:09 85 3:31 4:15 39 79
58 17:33 5:06 7:19 90 3:45 6:04 83 3:28 4:10 38 77
59 17:17 5:02 7:13 89 3:43 5:59 82 3:25 4:07 37 76
60 l7:03 4:57 7:07 83 3:40 5:54 81 3:23 4:03 37 75 2:30
61 16:48 4:53 7:01 86 3:37 5:50 80 3:20 4:00 36 74 2:28
62 16:34 4:49 6:56 85 3:34 5:45 79 3:17 3:57 36 73 2:26
63 16:20 4:45 6:50 84 3:32 5:41 78 3:15 3:54 35 72 2:24
64 16:07 4:41 6:45 83 3:29 5:36 77 3:12 3:51 35 71 2:22
65 15:54 4:37 6:40 82 3:26 5:32 76 3:10 3:48 34 70 2:20
66 15:42 4:33 6:53 81 3:24 5:28 75 3:08 3:45 5:00 34 69 2:18
67 15:29 4:30 6:30 80 3:21 5:24 74 3:05 3:42 4:57 33 68 2:16
68 15:18 4:26 6:26 79 3:19 5:20 73 3:03 3:39 4:53 33 67 2:14
69 15:06 4:23 6:21 78 3:16 5:16 72 3:01 3:36 4:50 32 62 2:12
70 14:55 4:19 6:17 77 3:14 5:13 71 2:59 3:34 4:46 32 65 2:10
71 14:44 4:16 6:12 76 3:12 5:09 70 2:57 3:31 4:43 31 64 2:08
72 14:33 4:13 6:08 76 3:10 5:05 69 2:55 3:29 4:40 31 63 2:06
73 14:23 4:10 6:04 75 3:08 5:02 69 2:53 3:27 4:37 31 62 2:05
74 14:13 4:07 6:00 74 3:06 4:59 68 2:51 3:25 4:34 30 62 2:04
75 14:03 4:04 5:56 74 3:04 4:56 67 2:49 3:22 4:31 30 61 2:03
76 13:54 4:02 5:52 73 3:02 4:52 66 2:48 3:20 4:28 29 60 2:02
77 13:44 3:58 5:48 72 3:00 4:49 65 2:46 3:18 4:25 29 59 2:00
78 13:35 3:56 5:45 71 2:58 4:46 65 2:44 3:16 4:23 29 59 1:59
79 13:26 3:54 5:41 70 2:56 4:43 64 2:42 3:14 4:20 28 58 1:58
80 13:18 3:51 5:38 70 2:54 4:41 64 2:41 3:12 4:17 28 53 1:56
81 13:09 3:49 5:34 69 2:53 4:38 63 2:39 3:10 4:15 28 57 1:55
82 13:01 3:46 5:31 68 2:51 4:35 62 2:38 3:08 4:12 27 56 1:54
83 12:53 3:44 5:28 68 2:49 4:32 62 2:36 3:07 4:10 27 56 1:53
84 12:45 3:42 5:25 67 2:48 4:30 61 2:35 3:05 4:08 27 55 1:52
85 12:37 3:40 5:21 66 2:46 4:27 61 2:33 3:03 4:05 27 55 1:51

You might also like