VDOT Table
Dr. Jack Daniels is a former Olympian and a world-famous running coach who came up with the concept / charts for VDOT. VDOT is your VO2 Max (a measure of how much oxygen a person can use during intense exercise). VDOT measures the combination of an athlete’s VO2 Max, their running economy and their ‘race mentality’, by taking a (relatively recent) race performance to compute their VDOT score.” At River Hill we use VDOT information to give us a metric of running paces to be within for a given workout (ex. EASY run, Threshold run, etc.).
- Easy running is an intensity that is “conversational” in nature, meaning, you’re able to carry on a normal conversation throughout the run. Easy runs do a great job of strengthening the heart muscle and improving the running muscle fibers’ job of providing energy for the muscles that are doing the work. 70% to 80% of your mileage will be performed at this pace. Your heart rate should be between 140 to 160 beats per minute OR 35 to 40 beats for a 15 second count.
- Threshold / Tempo running is a hard running intensity that you can hold for 20 or more minutes. The purpose of Threshold running is to increase endurance (your body’s ability to clear blood lactate). Your heart rate should be between 160 to 170 (Aerobic Threshold) 40 to 43 beats for a 15 second count to 170 to 180 (Lactate Threshold) beats per minute OR 43 to 45 beats for a 15 second count.
- Critical Velocity (CV-Pace) Critical Velocity (CV) in running is the maximum speed you can sustain for about 30-40 minutes, representing the boundary between steady-state aerobic effort and depleting your anaerobic reserves, often around 90% of your VO2 max. It's a key marker for endurance, allowing for efficient training of the aerobic system at a "somewhat hard" but sustainable intensity (faster than lactate threshold but slower than 5K pace) to improve overall fitness without excessive fatigue.
- VO2 Max VO2 max for running is the maximum amount of oxygen your body can use during intense exercise, serving as the gold standard for measuring aerobic fitness, endurance, and cardiovascular health. It reflects how well your heart pumps oxygenated blood, lungs take in oxygen, and muscles use that oxygen for energy, essentially quantifying your body's efficiency in delivering fuel during runs.
| Race Times | Easy / Tempo / Threshold | Crticial Velocity (CV) | VO2 | ||||||||||||||||||
|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|
| vDOT | 400 | 800 | 1600 | 3200 | 3 Mile | 5k | EASY | Tempo | Threshold 1K | Threshold 1M | 400 | 600 | 800 | 1K | 1600 | 400 | 600 | 800 | 1K | 1.2K | 1600 |
| 30 | 1:46 | 4:10 | 9:08 | 19:28 | 30:06 | 31:14 | 12:17 | 11:03 | 6:31 | 10:29 | 2:30 | 3:45 | 5:00 | 6:15 | 10:01 | 2:18 | 3:27 | 4:36 | 5:45 | 6:54 | 9:13 |
| 31 | 1:43 | 4:02 | 8:52 | 18:55 | 29:13 | 30:19 | 11:57 | 10:45 | 6:20 | 10:12 | 2:26 | 3:39 | 4:52 | 6:05 | 9:44 | 2:14 | 3:21 | 4:28 | 5:36 | 6:42 | 8:58 |
| 32 | 1:40 | 3:56 | 8:38 | 18:26 | 28:27 | 29:32 | 11:39 | 10:29 | 6:11 | 9:57 | 2:22 | 3:33 | 4:45 | 5:56 | 9:33 | 2:11 | 3:16 | 4:22 | 5:27 | 6:33 | 8:44 |
| 33 | 1:37 | 3:49 | 8:23 | 17:53 | 27:38 | 28:41 | 11:20 | 10:12 | 6:01 | 9:41 | 2:18 | 3:27 | 4:37 | 5:46 | 9:14 | 2:07 | 3:11 | 4:15 | 5:18 | 6:22 | 8:30 |
| 34 | 1:35 | 3:42 | 8:08 | 17:21 | 26:49 | 27:50 | 11:05 | 9:58 | 5:52 | 9:27 | 2:15 | 3:23 | 4:31 | 5:38 | 9:02 | 2:04 | 3:05 | 4:09 | 5:11 | 6:13 | 8:15 |
| 35 | 1:33 | 3:38 | 7:58 | 17:00 | 26:16 | 27:16 | 10:49 | 9:43 | 5:44 | 9:13 | 2:12 | 3:18 | 4:24 | 5:30 | 8:48 | 2:01 | 3:02 | 4:03 | 5:03 | 6:04 | 8:06 |
| 36 | 1:30 | 3:32 | 7:46 | 16:34 | 25:37 | 26:35 | 10:33 | 9:30 | 5:36 | 9:00 | 2:09 | 3:13 | 4:18 | 5:22 | 8:39 | 1:58 | 2:58 | 3:57 | 4:56 | 5:55 | 7:54 |
| 37 | 1:28 | 3:27 | 7:35 | 16:11 | 25:01 | 25:57 | 10:19 | 9:17 | 5:28 | 8:48 | 2:06 | 3:09 | 4:12 | 5:15 | 8:24 | 1:56 | 2:54 | 3:52 | 4:50 | 5:48 | 7:44 |
| 38 | 1:26 | 3:22 | 7:24 | 15:48 | 24:25 | 25:20 | 10:05 | 9:04 | 5:21 | 8:36 | 2:03 | 3:04 | 4:06 | 5:08 | 8:13 | 1:53 | 2:50 | 3:46 | 4:43 | 5:39 | 7:33 |
| 39 | 1:24 | 3:18 | 7:14 | 15:27 | 23:52 | 24:46 | 9:52 | 8:53 | 5:14 | 8:25 | 2:00 | 3:01 | 4:01 | 5:01 | 8:02 | 1:51 | 2:46 | 3:42 | 4:37 | 5:33 | 7:24 |
| 40 | 1:22 | 3:13 | 7:04 | 15:05 | 23:19 | 24:12 | 9:39 | 8:41 | 5:07 | 8:14 | 1:58 | 2:57 | 3:56 | 4:55 | 7:52 | 1:48 | 2:42 | 3:37 | 4:31 | 5:25 | 7:17 |
| 41 | 1:20 | 3:09 | 6:55 | 14:46 | 22:50 | 23:41 | 9:28 | 8:31 | 5:01 | 8:05 | 1:55 | 2:53 | 3:51 | 4:49 | 7:43 | 1:46 | 2:39 | 3:32 | 4:26 | 5:18 | 7:05 |
| 42 | 1:19 | 3:05 | 6:47 | 14:27 | 22:20 | 23:11 | 9:16 | 8:20 | 4:55 | 7:55 | 1:53 | 2:50 | 3:46 | 4:43 | 7:33 | 1:44 | 2:36 | 3:28 | 4:20 | 5:12 | 6:57 |
| 43 | 1:17 | 3:01 | 6:38 | 14:08 | 21:51 | 22:40 | 9:05 | 8:10 | 4:49 | 7:45 | 1:51 | 2:46 | 3:42 | 4:37 | 7:24 | 1:42 | 2:33 | 3:24 | 4:15 | 5:06 | 6:48 |
| 44 | 1:15 | 2:57 | 6:30 | 13:51 | 21:24 | 22:13 | 8:54 | 8:01 | 4:43 | 7:36 | 1:48 | 2:43 | 3:37 | 4:32 | 7:15 | 1:40 | 2:30 | 3:20 | 4:10 | 5:00 | 6:40 |
| 45 | 1:14 | 2:54 | 6:23 | 13:36 | 21:02 | 21:49 | 8:45 | 7:53 | 4:38 | 7:28 | 1:47 | 2:40 | 3:34 | 4:27 | 7:08 | 1:38 | 2:27 | 3:17 | 4:06 | 4:55 | 6:34 |
| 46 | 1:12 | 2:51 | 6:15 | 13:19 | 20:35 | 21:22 | 8:35 | 7:43 | 4:33 | 7:19 | 1:44 | 2:37 | 3:29 | 4:22 | 6:59 | 1:36 | 2:25 | 3:13 | 4:01 | 4:49 | 6:26 |
| 47 | 1:11 | 2:47 | 6:08 | 13:04 | 20:12 | 20:58 | 8:26 | 7:35 | 4:28 | 7:12 | 1:43 | 2:34 | 3:26 | 4:17 | 6:52 | 1:34 | 2:22 | 3:09 | 3:57 | 4:43 | 6:19 |
| 48 | 1:10 | 2:44 | 6:01 | 12:50 | 19:49 | 20:34 | 8:17 | 7:27 | 4:23 | 7:04 | 1:41 | 2:31 | 3:22 | 4:13 | 6:45 | 1:33 | 2:19 | 3:06 | 3:52 | 4:39 | 6:12 |
| 49 | 1:08 | 2:41 | 5:54 | 12:35 | 19:26 | 20:10 | 8:08 | 7:19 | 4:18 | 6:56 | 1:39 | 2:29 | 3:18 | 4:08 | 6:37 | 1:31 | 2:17 | 3:02 | 3:48 | 4:33 | 6:05 |
| 50 | 1:07 | 2:38 | 5:48 | 12:22 | 19:07 | 19:50 | 8:00 | 7:12 | 4:14 | 6:50 | 1:37 | 2:26 | 3:15 | 4:04 | 6:31 | 1:30 | 2:15 | 3:00 | 3:45 | 4:30 | 6:00 |
| 51 | 1:06 | 2:36 | 5:42 | 12:09 | 18:47 | 19:30 | 7:52 | 7:05 | 4:10 | 6:43 | 1:36 | 2:24 | 3:12 | 4:00 | 6:25 | 1:28 | 2:12 | 2:57 | 3:41 | 4:25 | 5:54 |
| 52 | 1:05 | 2:33 | 5:36 | 11:57 | 18:27 | 19:09 | 7:44 | 6:58 | 4:06 | 6:36 | 1:34 | 2:22 | 3:09 | 3:56 | 6:18 | 1:27 | 2:10 | 2:54 | 3:37 | 4:21 | 5:48 |
| 53 | 1:04 | 2:30 | 5:30 | 11:44 | 18:08 | 18:49 | 7:37 | 6:51 | 4:02 | 6:30 | 1:33 | 2:19 | 3:06 | 3:52 | 6:12 | 1:25 | 2:08 | 2:51 | 3:34 | 4:16 | 5:42 |
| 54 | 1:03 | 2:28 | 5:25 | 11:33 | 17:51 | 18:32 | 7:30 | 6:45 | 3:58 | 6:24 | 1:31 | 2:17 | 3:03 | 3:49 | 6:07 | 1:24 | 2:06 | 2:48 | 3:31 | 4:12 | 5:37 |
| 55 | 1:02 | 2:25 | 5:19 | 11:21 | 17:32 | 18:11 | 7:22 | 6:38 | 3:54 | 6:17 | 1:30 | 2:15 | 3:00 | 3:45 | 6:00 | 1:22 | 2:04 | 2:45 | 3:27 | 4:07 | 5:31 |
| 56 | 1:01 | 2:23 | 5:14 | 11:10 | 17:15 | 17:54 | 7:16 | 6:32 | 3:51 | 6:12 | 1:28 | 2:13 | 2:57 | 3:42 | 5:55 | 1:21 | 2:02 | 2:43 | 3:24 | 4:04 | 5:26 |
| 57 | 1:00 | 2:21 | 5:09 | 10:59 | 16:59 | 17:37 | 7:09 | 6:26 | 3:47 | 6:06 | 1:27 | 2:11 | 2:55 | 3:38 | 5:50 | 1:20 | 2:00 | 2:41 | 3:21 | 4:01 | 5:22 |
| 58 | 59 | 2:18 | 5:04 | 10:49 | 16:43 | 17:20 | 7:03 | 6:20 | 3:44 | 6:01 | 1:26 | 2:09 | 2:52 | 3:35 | 5:44 | 1:19 | 1:58 | 2:38 | 3:18 | 3:57 | 5:17 |
| 59 | 58 | 2:17 | 5:00 | 10:40 | 16:29 | 17:07 | 6:57 | 6:15 | 3:41 | 5:56 | 1:25 | 2:07 | 2:50 | 3:32 | 5:40 | 1:18 | 1:57 | 2:36 | 3:15 | 3:54 | 5:13 |
| 60 | 57 | 2:14 | 4:55 | 10:30 | 16:13 | 16:50 | 6:51 | 6:10 | 3:38 | 5:51 | 1:23 | 2:05 | 2:47 | 3:29 | 5:35 | 1:17 | 1:55 | 2:34 | 3:12 | 3:51 | 5:08 |
| 61 | 56 | 2:12 | 4:51 | 10:21 | 16:00 | 16:36 | 6:46 | 6:05 | 3:35 | 5:46 | 1:22 | 2:04 | 2:45 | 3:26 | 5:30 | 1:16 | 1:54 | 2:32 | 3:10 | 3:48 | 5:04 |
| 62 | 55 | 2:11 | 4:47 | 10:13 | 15:47 | 16:23 | 6:40 | 6:00 | 3:32 | 5:42 | 1:21 | 2:02 | 2:43 | 3:24 | 5:26 | 1:15 | 1:52 | 2:30 | 3:07 | 3:45 | 5:00 |
| 63 | 55 | 2:09 | 4:43 | 10:04 | 15:34 | 16:09 | 6:35 | 5:55 | 3:29 | 5:37 | 1:20 | 2:00 | 2:41 | 3:21 | 5:22 | 1:14 | 1:51 | 2:28 | 3:05 | 3:42 | 4:56 |
| 64 | 54 | 2:07 | 4:39 | 9:56 | 15:21 | 15:55 | 6:30 | 5:51 | 3:27 | 5:33 | 1:19 | 1:59 | 2:39 | 3:18 | 5:18 | 1:13 | 1:49 | 2:26 | 3:02 | 3:39 | 4:52 |
| 65 | 53 | 2:05 | 4:35 | 9:47 | 15:08 | 15:42 | 6:25 | 5:46 | 3:24 | 5:28 | 1:18 | 1:57 | 2:36 | 3:16 | 5:13 | 1:12 | 1:48 | 2:24 | 3:00 | 3:36 | 4:48 |
| 66 | 52 | 2:03 | 4:31 | 9:39 | 14:54 | 15:28 | 6:19 | 5:41 | 3:21 | 5:24 | 1:17 | 1:56 | 2:34 | 3:13 | 5:09 | 1:11 | 1:46 | 2:22 | 2:57 | 3:33 | 4:44 |
| 67 | 52 | 2:02 | 4:28 | 9:32 | 14:45 | 15:18 | 6:15 | 5:38 | 3:19 | 5:20 | 1:16 | 1:54 | 2:33 | 3:11 | 5:06 | 1:10 | 1:45 | 2:20 | 2:56 | 3:30 | 4:41 |
| 68 | 51 | 2:00 | 4:24 | 9:24 | 14:31 | 15:04 | 6:10 | 5:33 | 3:16 | 5:16 | 1:15 | 1:53 | 2:30 | 3:08 | 5:01 | 1:09 | 1:44 | 2:18 | 2:53 | 3:27 | 4:37 |
| 69 | 51 | 2:00 | 4:23 | 9:21 | 14:27 | 15:00 | 6:08 | 5:31 | 3:15 | 5:14 | 1:15 | 1:52 | 2:30 | 3:07 | 5:00 | 1:09 | 1:43 | 2:18 | 2:52 | 3:26 | 4:36 |
| 70 | 50 | 1:58 | 4:19 | 9:13 | 14:14 | 14:46 | 6:03 | 5:27 | 3:12 | 5:10 | 1:14 | 1:51 | 2:28 | 3:05 | 4:56 | 1:08 | 1:42 | 2:16 | 2:50 | 3:24 | 4:32 |
| 71 | 49 | 1:56 | 4:16 | 9:06 | 14:04 | 14:36 | 5:59 | 5:23 | 3:10 | 5:06 | 1:13 | 1:49 | 2:26 | 3:03 | 4:52 | 1:07 | 1:41 | 2:14 | 2:48 | 3:21 | 4:29 |
| 72 | 49 | 1:55 | 4:13 | 9:00 | 13:54 | 14:26 | 5:55 | 5:19 | 3:08 | 5:03 | 1:12 | 1:48 | 2:24 | 3:01 | 4:49 | 1:06 | 1:40 | 2:13 | 2:46 | 3:19 | 4:26 |
| 73 | 48 | 1:54 | 4:10 | 8:53 | 13:44 | 14:15 | 5:51 | 5:16 | 3:06 | 5:00 | 1:11 | 1:47 | 2:23 | 2:59 | 4:46 | 1:05 | 1:39 | 2:11 | 2:44 | 3:16 | 4:23 |
| 74 | 48 | 1:52 | 4:07 | 8:47 | 13:34 | 14:05 | 5:47 | 5:12 | 3:04 | 4:56 | 1:10 | 1:46 | 2:21 | 2:56 | 4:43 | 1:05 | 1:38 | 2:10 | 2:42 | 3:15 | 4:20 |
| 75 | 47 | 1:51 | 4:04 | 8:40 | 13:24 | 13:55 | 5:43 | 5:09 | 3:02 | 4:53 | 1:09 | 1:44 | 2:19 | 2:54 | 4:39 | 1:04 | 1:37 | 2:08 | 2:40 | 3:12 | 4:17 |
| 76 | 47 | 1:50 | 4:02 | 8:36 | 13:18 | 13:48 | 5:41 | 5:06 | 3:00 | 4:50 | 1:09 | 1:44 | 2:18 | 2:53 | 4:37 | 1:03 | 1:36 | 2:07 | 2:39 | 3:10 | 4:15 |