Jack Daniels is a world leading run coach, who has created a formula to work out training paces for running, based on a goal time, using VDOT calculations. VDOT is pretty much a measure of how fast you are. A bit of a mix of V02 Max, and running efficiency. And Jack reckons, based on how fast you are (over 2 mile, but preferably 5km), he can accurately predict your expected race times across most distances (provided you do the work). Whats more, he can target specific optimal long run / easy run / interval paces, based on that VDOT to help you maximise your likelihood of hitting your goal. We’ve implemented that philosophy into our pacer virtual app, and push you workouts (at this stage on a tuesday and thursday), based on time goals you have (or club handicaps we’ve calculated).
Here’s an example of what Jack Daniels expects from you, if you’re training for a half marathon with a goal time of 1:40. Your tuesday interval sessions would be at 4:16 pace, you should be running about a 6:24 mile, a 21:49 parkrun, and you could probably run a 3:30 marathon. Your easy runs should be at 5:23s and your long runs at 6s.
Sync your garmin to Pacer Virtual
If you haven’t already, login to Pacer Virtual (virtual.portpacersrunningclub.com), click your name, and then click Garmin, and follow the prompts to setup garmin sync to the app, so we can push you workouts.
[The first time you login to Pacer Virtual, you will need to set a password. Click the ‘forgot password’ link, enter the email address you registered with the club, and an email will be sent to you. Follow the link in that email, and you’ll be able to login to Pacer Virtual. Then, come back to this point and try again.]
Checkout required paces for different race goals
You can login to pacer virtual, click Training, and Paces, select a distance and time for yourself, and get an idea of what is required of you to be hitting certain goals.
Club Handicap
Before we go any further, we probably need to talk about your club handicap, and how it is calculated. Everytime you do a club run (as part of the super series, pursuit, parkrun or any race you enter – any event that we record your time except the mile) we use Jacks formula to convert the time you just ran to a comparable 5km distance. (In the example above, if you just ran a 45:17 10km, that would calculate to be a 21:49 5km).
Now we have that calculated 5km time, we compare that time to your existing club handicap. (If you currently dont have a club handicap, that calculated time becomes your club handicap). If the calculated time is quicker than your handicap (or within 5s of your current handicap), that calculated time becomes your new handicap. If the calculated time is slower than your current handicap, we add 5s to your current handicap. Over time, your handicap ends up being a really good representation of the time it would take you to run 5km (and again using his formula, any distance >5km). (barring injury, pregnancy, etc). You can see everyones handicaps in the virtual app (Stats menu, then Handicaps).
How we Implement VDOT into Tuesdays and Thursdays.
When the coaches push workouts to your garmin, many times the workout will include pace targets. These are calculated in 1 of 2 ways:
- you set a goal pace for an event in Pacer Virtual (login, click your name, click Race Targets, enter a target), or
- if the above is not set, the workouts will be based on your 5km handicap.
Here’s a worked example of a typical Tuesday session:
- (3 minutes at interval pace, 90s rest) x6
What is interval pace? Lets assume you’ve set yourself a goal time of 1:40 for a half marathon, since the VDOT calculations are in the table above. Your tuesday interval session which will be pushed to your watch, will look like:
- (3 minutes at 4:16 pace, 90s rest) x6
Your watch will whinge at you (beep or vibrate) if you fall too far behind 4:16 pace, or too far in front of it. It’ll also beep at you to stop running, and for the rest periods.
So, what should i do?
Have a look at your current handicap. Want to run faster? Set a target goal quicker than that, and see how you get on at the next interval session.
Or, (my preferred option): go run a parkrun faster than your current handicap and your handicap will decrease, and your workouts will get faster. And repeat, and repeat, and repeat.
I’m on holidays and want to do an interval session
Cool, in Pacer Virtual, goto Training Menu, then Workouts, and you can send yourself your favourite workout, or schedule it for whenever you like. Don’t forget to open your garmin connect app, then sync your watch to your phone. It’s probably scheduled to do it a randomly, but you can force sync it.
One Last Thing
Don’t be fooled by our A graders doing crazy long runs at stupid pace and thinking that’s what you should be doing. If you checkout what easy/long looks like for someone running a sub3 marathon, easy is around 4:35 and long is around 5:15 pace. Checkout your own easy/long targets and aim for those.