A common question among amateur runners like myself is “how fast should I run?” I know what Olympians run, but there’s no way I should hold myself to world-record standards. I run a 5k regularly, and I know my average time for that length, but how can I extrapolate that into a training program?
Enter VDOT. Using my race pace for 5k, I can calculate my ideal training paces. Follow this link to Runbayou to calculate your own VDOT and start training more effectively. You can answer the “how fast should I run” question for yourself with just a few button clicks.
Runbayou will calculate your optimum paces and advise you to spend the following percentage of your run training time at the corresponding pace:
Easy Pace – 25% weekly mileage
Marathon Pace – Lesser of 90 minutes or 16 miles
Threshold Pace – Lesser of 10% of weekly mileage or 60 minutes
Interval Pace – 8% weekly mileage
Repetition Pace – 5% weekly mileage
Visit Runbayou here, calculate your VDOT, and you will drastically improve your training while reducing injury risk. Important note: Do NOT try to train at your “ideal” time. Train using your actual time. The more you train properly, the more your actual time will improve without hurting yourself.