VDOT Training Made Simple: Perfect Paces Every Run

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Tired of guessing your training paces? This video is your guide to mastering the VDOT running system! Steven Lawrence, a World Age Group Champion in the Marathon, breaks down how the VDOT system, developed by Jack Daniels, can help you train smarter, not harder. Learn how to use the VDOT tables to find your personalized training paces, understand the science behind VDOT and its relation to VO2 max, and discover the different types of training runs using VDOT. Whether you're a beginner or an experienced runner, VDOT can help you avoid overtraining and reach your full potential.

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Great intro! Have been using the adaptive vdot app for the past 9 months for base, 5k, 10k training. Everything you hit on is built in and works amazingly. As fitness improves and based on workout execution it suggests mileage and vdot tweaks among other things. Look forward to the series!

SpeedBurnsDistanceCrushes

Good video, look forward to the others 👍🏻

MrMiles

Nice, never used the VDOT and been all over based on feel!

MikaNumminen

Although I have a VDOT score of 57, I run my easy runs much slower than the chart indicates (between 5:20 and 5:40 min/km). This has the advantage that I can run longer with less fatigue and yes, I have too much time. :)
The other paces are pretty accurate though.

tobit.

So…
- 5K 19:33 in Feb ‘25
- 10K 40:13 in Jun ‘24
- Half 1:29:49 in Nov ‘24
- Full 3:09:32 in Mar ‘24

42 yo, trying to break sub-3.

What should be my
- Easy pace
- Long run pace
- Tempo pace
- Threshold pace
- 400M/800M interval paces
- 1K/1mi interval paces

klee

I love the videos man! Short, simple and to the point with great information. Are you a believer in a hill phase at all or do you pretty much follow Daniel’s to the tee?

keithkilgore

Hello, I'm enjoying your channel and hope to qualify for Boston this year at Philly. Have fun in your training and race! I have a question: I just ran an indoor 3k which tells me I can run 6:3x/mile for a marathon, but ran 7:17/mile in November at Philly. Using Daniels should I train that pace for marathon and hope my heart rate drops as the months go by, or train on heart rate (zone 3 Garmin) and hope I catch up?

davidcohen

Nice Video. Thank you very much. I wonder how often in a year of running i should reevaluate my VDOT score, because fitness developed. I had a 5k Time September 2024 of 20:39. i am from Europe so please in km. Thanks

gabrielskibitzki