Training Paces

I have always trained according to heart rate.  However, based on my new training philosophy, I am going to spend more time training at the 'right pace'.  But what is the right pace?  Apparently it is all to do with VDOT scores.

Based on my recent 10k run time of 39.32, my VDOT score is 52.66. (http://www.attackpoint.org/trainingpaces.jsp)

VDOT is a way of determining your training intensity based upon a recent race performance.  VDOT refers to the rate at which oxygen is consumed – the volume of oxygen consumed per minute.

Once you have established your VDOT score, you can then identify the paces that you should be training at (according to the running coach Jack Daniels).

According to the Jack Daniels tables, my training paces should be:

Pace Type		Mile	Kilometre
Easy / Long	E/L	8:11	5:05
Marathon	M	6:58	4:20
Threshold	T	6:34	4:05
Interval	I	6:02	3:45

Again, according to my VDOT score, which is based on my 10k time, my equivalent racing times for various distances should be:

Race	Time
Mile	5:34
5k	19:04
Half Marathon	1:27:30
Marathon	3:02:03

My current best times are a long way short of this:  

Race	Time
Half Marathon	1:34:30
Marathon	3:42:00

Whilst I don’t expect to go out and run these times and at these paces in my next race, it does give an indication of what sort of times can be achieved with the right training!

Now let’s lace those trainers up and get going!

October Training Summary

Week	Swim	Bike	Run	Other	Total
4th October	-	7:00	2:10	-	9:10
11th October	-	6:15	2:40	0:30	9:25
18th October	1:15	3:30	2:00	-	6:45
25th October	-	8:15	2:35	1:00	11:50
Total	1:15	25:00	9:25	1:30	37:10

Overall I managed 28 sessions during the month.  I had at least one day off per week, two days off in some weeks.  Most days still consist of one session – but a couple of days included a bike-run brick session.

Running

I managed 12 run sessions during the month – working on the basis of 3 runs per week.  The increase in intensity of the runs (or part of the runs) can be seen by looking at the average run pace for the month – 4:44 per k – compared to 4:58 in September and 5:10 in August.  My longest run was 75 minutes.  This will increase to 90 minutes+ during November.

Cycling

25 hours of cycling, which is my 2^nd highest month of the year and included two long rides of 140k / 90 miles.  Cycling consisted of four outdoor rides and 8 turbo rides.  Again, I’ve been working on the basis of 3 sessions per week.

Swimming

Despite my insistence that there would be no swimming during this period, I managed one swim session during the month.

Other

I had two sports massages this month to help with the increased intensity of the training – which are obviously counted within the training hours!