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Key
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VDOT
https://vdoto2.com/calculator/
Blue CellsInputs
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VDOT Rounded56.00
Adjustment Factor (+ slower training paces / - faster training paces)
VDOT - follow linked URL, input recent race result; put VDOT value in cell D2
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Adjustment Factor - zero is default; modify as needed (such as hot weather race followed by cool weather training or vice versa)
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VDOTRace EquivalenciesMAS (6' Pace)White CellsDo not edit
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56.01 Mile2 Mile5k10k15kHM30kFMGrey Cells
0-15% of Weekly Volume as Workouts
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0:05:160:11:170:18:050:37:300:57:371:22:572:00:452:53:140:05:20Yellow Cells
15-20% of Weekly Volume as Workouts
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0:03:370:03:450:03:500:03:560:04:020:04:06Green Cells
20-26% of Weekly Volume as Workouts
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0:04:34Orange Cells
26-30% of Weekly Volume as Workouts
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Training PacesRed Cells
30-100% of Weekly Volume as Workouts
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Run TypePace/MilePace/KMPace/400m0:04:158-12miles
*VDOT values rounded down to 0.5 (ie inputs of 50.5 and 50.9 both give training paces & race equivalencies for a VDOT of 50.5)
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400m Reps @ 10k Pace0:06:020:03:450:01:300:04:01a4-6miles
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1k Reps @ 15k Pace0:06:110:03:500:01:320:03:56intervals
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2k Reps @ HM Pace0:06:200:03:560:01:34
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3k Reps @ 30k Pace0:06:290:04:020:01:37
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Easy (65% MAS)0:08:120:05:06-
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87
Total Hours Running/WeekTotal Weekly Workout Volume (km)
88
6810121416182022242628303234363840
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4:00:009.7%13.0%16.2%19.4%22.7%25.9%29.2%32.4%35.6%38.9%42.1%45.3%48.6%51.8%55.1%58.3%61.5%64.8%
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4:30:008.6%11.5%14.4%17.3%20.2%23.0%25.9%28.8%31.7%34.6%37.4%40.3%43.2%46.1%48.9%51.8%54.7%57.6%
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5:00:007.8%10.4%13.0%15.5%18.1%20.7%23.3%25.9%28.5%31.1%33.7%36.3%38.9%41.5%44.1%46.6%49.2%51.8%
98
5:30:007.1%9.4%11.8%14.1%16.5%18.8%21.2%23.6%25.9%28.3%30.6%33.0%35.3%37.7%40.0%42.4%44.8%47.1%
99
6:00:006.5%8.6%10.8%13.0%15.1%17.3%19.4%21.6%23.8%25.9%28.1%30.2%32.4%34.6%36.7%38.9%41.0%43.2%
100
6:30:006.0%8.0%10.0%12.0%14.0%15.9%17.9%19.9%21.9%23.9%25.9%27.9%29.9%31.9%33.9%35.9%37.9%39.9%
101
7:00:005.6%7.4%9.3%11.1%13.0%14.8%16.7%18.5%20.4%22.2%24.1%25.9%27.8%29.6%31.5%33.3%35.2%37.0%
102
7:30:005.2%6.9%8.6%10.4%12.1%13.8%15.5%17.3%19.0%20.7%22.5%24.2%25.9%27.6%29.4%31.1%32.8%34.6%
103
8:00:004.9%6.5%8.1%9.7%11.3%13.0%14.6%16.2%17.8%19.4%21.1%22.7%24.3%25.9%27.5%29.2%30.8%32.4%
104
8:30:004.6%6.1%7.6%9.1%10.7%12.2%13.7%15.2%16.8%18.3%19.8%21.3%22.9%24.4%25.9%27.4%29.0%30.5%
105
9:00:004.3%5.8%7.2%8.6%10.1%11.5%13.0%14.4%15.8%17.3%18.7%20.2%21.6%23.0%24.5%25.9%27.4%28.8%
106
9:30:004.1%5.5%6.8%8.2%9.5%10.9%12.3%13.6%15.0%16.4%17.7%19.1%20.5%21.8%23.2%24.5%25.9%27.3%
107
10:00:003.9%5.2%6.5%7.8%9.1%10.4%11.7%13.0%14.3%15.5%16.8%18.1%19.4%20.7%22.0%23.3%24.6%25.9%
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