JESUIT MARAUDERS
VDOT TABLE
The VDOT system is the basis of the Daniels Running Formula. Helpful links:

Daniels' Running Formula

VDOT Calculator

 Daniels explains the system

training paces/intensities

another VDOT calculator
TODAY'S WORKOUT

THIS WEEK'S PLAN

SEASON SCHEDULE
THE VDOT TABLE

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UPSTREAM PACE CHART

DOWNSTREAM PACE CHART

TEMPO RUNS
PACE CHART

ARDEN BAR PACE CHART
JESUIT TEAM
FLOTRACKR
XCStats
MILE PR
2 MILE PR
800 PR
vdot

E

(75% MHR)

T

(85-90% MHR)

3:58
8:31
1:47
77
5:48
4:49
4:02
8:37
1:49
76
5:52
4:52
4:04
8:43
1:50
75
5:56
4:56
4:07
8:49
1:51
74
6:00
4:59
4:10
8:55
1:52
73
6:04
5:02
4:13
9:02
1:53
72
6:08
5:05
4:16
9:09
1:55
71
6:12
5:09
4:19
9:16
1:56
70
6:17
5:13
4:23
9:23
1:57
69
6:21
5:16
4:26
9:30
1:59
68
6:26
5:20
4:30
9:37
2:01
67
6:30
5:24
4:33
9:45
2:02
66
6:33
5:28
4:37
9:53
2:03
65
6:40
5:32
4:41
10:00
2:05
64
6:45
5:36
4:45
10:10
2:07
63
6:50
5:41
4:49
10:18
2:09
62
6:56
5:45
4:53
10:27
2:10
61
7:01
5:50
4:57
10:37
2:12
60
7:07
5:54
5:02
10:46
2:14
59
7:13
5:59
5:06
10:56
2:16
58
7:19
6:04
5:11
11:06
2:18
57
7:25
6:09
5:16
11:17
2:20
56
7:31
6:15
5:21
11:28
2:22
55
7:38
6:20
5:27
11:39
2:25
54
7:45
6:26
5:32
11:50
2:27
53
7:52
6:32
5:38
12:02
2:29
52
7:59
6:38
5:44
12:15
2:32
51
8:07
6:44
5:50
12:28
2:34
50
8:14
6:51
5:56
12:41
2:37
49
8:22
6:55
6:03
12:55
2:39
48
8:31
7:02
6:10
13:10
2:41
47
8:39
7:10