1.Perform a test or race with a known distance, flat course. 13.1,26.2, even a 5k. This provides the truth, an actual quantifiable number. I takes 'x' minutes to run 'y' far. No guess work or picking numbers based on hopes and dreams.
2.Use Daniel's charts or find a calculator on-line, Search 'vDOT calculator' to get a vDOT score, based upon your testing above.
3.Out of this VDot, extract your training paces. Again, no high hopes. You will be training with the right pace, always.
4.Build a training plan that uses these training paces to obtain your fitness goals.
5.Retest to find your new vDOT number and establish new training paces, determined by your raising fitness level.
6.Rinse Repeat. Now you are faster!
Running faster paces is not as intimidating as you Imagine - it can even be a great change of pace! If coming from a classic HR Zone based training background, thinking about running intervals might be intimidating or perhaps you think that you have no speed in your legs. That is proven wrong time and again. Review testimonies from runners using Jack Daniel's based training programs and you will be persuaded otherwise.
•The Jack Daniels system has been tested throughout the results of literally countless runners. In short, you always run with a pace that’s appropriate for you, as determined by a true run or race. Put simply, what you carry out depends on whatever you have proven you're able to do. not a swag, no hoping but a true test.
•It doesn’t take a ton of speed training to help you become fast. For perspective, as little as 2-4 miles/wk, complete, at interval pace, can significantly improve your running vDOT. Convinced or want to try it out? Find a training plan authored by coaches who are experts using Daniel's principles or if you are more of a self coached runner pick-up the Daniels book, determine your vDOT using our vDOT calculator and build a program that will get you faster than ever!
To have more information regarding vdot calculator, you can visit: http://www.vdotcalculator.com. The said website is devoted in helping anybody who aims to measure their running capability using a vdot calculator.
