I've updated my VDOT calculator to support slower runners.
The standard Jack Daniel's book only goes as slow as a 9:11 mile, 30:40 5K,
2:21:04 half, or 4:49:17 marathon, so I've extrapolated the values for slower
runners.
For those interested in the details, I ran through all the
values in the book and worked the percentage of VO2max each was using. For
nearly all the VDOT levels, the percentage was always the same, with only the
shorter ‘R’ paces having some variation. I took the average VO2max percentage for
each training pace, then used the calculated VO2max to generate the actual
times.
So far, I think the values that are calculated are reasonable. Even for a 6 hour marathon run, the Easy pace is
12:49 min/mile, which is slow, but still viable.
Let me know what you think, or if you spot any problems.
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