you to go on for 30 minutes or so; at a higher intensity of effort (as when racing 3,000

meters or 2 miles) , lactate accumulation is more rapid, and you might be forced to
stop after only 1 0 minutes of running. All runners learn to identify the intensity of
effort they can tolerate for different periods of time; of course, better runners can
cover greater distances than lesser runners in the same amoun t of time. By using the
equations that generate the curves in figures 3. 1 and 3.2, along with a few other calculations, Jimmy
Gilbert and I developed the VDOT tables that have been used very
successfully since the 1 970s.
These VDOT tables can relate performances over an unlimited number ofdistances
and can be used to predict performances in races of any distance from a known performance in a race
of any other distance. In addition, the formulas associated with the
development of the VDOT tables allow run ners to identify the pace associated with a
desired training intensity (such as V02max intervals, threshold, or marathon pace) .
Table 3. 1 presents a condensed version of the VDOT tables found i n Oxygen Power
(which details VDOT values for over 40 distances and in smaller increments) . Use
table 3. 1 when you want to find a VDOT value that's associated with either your race
performances or with examples presented throughout the rest of this book. A VDOT
value can be generated for virtually any performance over any race distance but is
Table 3. 1 VDOT Values Associated With Times Raced Over
Popular Distances
1,500 3,000 5,000 10,000 HalfVDOT m Mile m 2-mile
m
m
63:
30:
46
40
62:
29:
03
51
60:
29:
26
05
58:
28:
54
21
57:
27:
26
39
56 :
27:
03
00
54:
26:
44
22
53:
25:
29
46
52:
25:
17
12
51 :
24:
09
39
50 :
24:
03
08
46:
22
09
23:
49:
38
01
23:
48:
09
0
22:
47:
41
04
21 :
45
15
1
50
61

1 5K marathon
98: 1 4 Marathon
 95:36
93:07
90:45
88:30
86:22
84:20
82:24
80:33
78:47
77:06
73:56
72:2
75:29 71
:02 7
2:21 :04
2:1
7:21
2:1
3:49 4:49: 1 7
2:1 4:41 :57
0:27 4:34:59
2:07 : 1 4:28:22
6 4:22 :03
2:04 : 1 4 : 1 6 :03
3 4:10:19
2:01 : 1 4:04:50
9 3:59:35
1 :58:34 3:54:34
1 :55:55 3 :49:45
1 :53:24 3 : 3: 3 3:32 :40
1 :50:59 36:28 45:0 :43 :
11 : 239
11 ::44:2
0 :48:40
46:27
42: 1 7
VDOT
30 8 :30 9 : 1 1 1 7:56 1 9: 1 9 30
31 8 : 1 5 8:55 1 7 :27 1 8:48 31
32 8:02 8:41 1 6:59 1 8: 1 8 32
33 7:49 8 27 1 6 33 1 7 50 33
34 7:37 8 : 1 4 1 6:09 1 7:24 34
35 7:25 8:01 1 5 :45 1 6:58 35
36 7:1 4 7:49 1 5:23 1 6:34 36
37 7:04 7:38 1 5:01 1 6: 1 1 37
38 6:54 7:27 1 4:41 1 5:49 38
39 6:44 7 : 1 7 1 4:21 1 5 :29 39
40 6:35 7:07 1 4:03 1 5:08 40
42 46 45 47 41 43 44 5:56 5: 5: 6:2 6:1 6:1 6:03 49 42 971 6:25 6 : 1 6 : 1 6:58 6: 6:41 6:32 4970 1 2 1 2 1 3 1 3 1
2 1 2 1 3:26 :28 : 1 1 :55 :40 :45 : 1 2 1 3 1 3: 1 0 1 4 1 4 1 4 1 3 1 3:25 :49 :31 : 1 3 :56 :40 2 1 2 1 :25 :02 44:25
43:36 68:22 69 67:06 40 111:40:20 :38:27 :36:38 3: 3: 3:21 24 28:26 :39 :00 44 46 47 42 45 41 43
Table 3 . 1
1 ,500 3,000 5,000 10,000 Half
VD Mil
OT m e
5:36 6:0
48 3
2-mile m m
1 5K marathon
65:53 Marathon
 1 :34:53 3:1 7:29
1 1 :58 1 2:55 20 :39 42:50 49 5:30
50 5:24
51 5 : 1 8
52 5 : 1 3
53 5 07
54 5:02
55 4:57
56 4:53
57 4:48
58 4:44
59 4:39
60 4:35
61 4 31
62 4:27
63 4:24
64 4:20
65 4 1 6
5:56
5 :50
5:44
5:38
5:32
5:27
5:21
5:16
5:1 1
5 :06
5:02
4 :57
4:53
4:49
4:45
4:41
4:37
66 4 : 1 3 4:33
67 4 : 1 0
6 8 4:06
69 4:03
70 4:00
4:30
4:26
4:23
4:19
71 3:57 4 1 6
72 3:54 4:13
73 3:52
74 3:49
75 3:46
4:10
4:07
4:04
76 3:44 4:02
77 3:4 1 + 3 58+
78 3:38.8 3:56.2
79 3:36.5 3:53.7
80 3:34.2 3:5 1 .2
81 3:3 1 .9 3:48.7
82 3:29.7 3:46.4
83 3:276 3:44.0
84 3:25.5 3:41 .8
1 1 :45 1 2:41
1 1 :33 1 2 :28
1 121 1 2 1 5
1 1 :09 1 2:02
1 0 58 1 1 :50
1 0:47 1 1 :39
1 0:37 1 1 :28
1 0:27 1 1 : 1 7
1 0: 1 7 1 1 06
1 0:08 1 0:56
9 58 1 0:46
9:50 1 0:37
9 41 1 0 27
9:33 1 0: 1 8
9 25 1 0 1 0
9:1 7 1 0:01
9 09 9:53
20 : 1 8
1 9:57
1 9 :36
1 9: 1 7
1 8:58
1 8:40
1 8:22
1 8:05
1 7:49
1 7:33
1 7: 1 7
1 7:03
1 6:48
1 6:34
1 6 20
1 6:07
1 5 :54
42 :04
41 :2 1
40:39
39 :59
39:20
38:42
38:06
37:3 1
36:57
36:24
35:52
35:22
34:52
34:23
33:55
33:28
33 :01
64: 1 :33
44 :12
63: 1 :3
36 1 :35
62: 1 :
31 30:0
61 : 2
29 1:
 28:3
1
1:
27:0
60: 4
28 1:
59: 25:4
30 0
58: 1 :
33 24:1
57: 8
39 1:
56: 23:0
46 0
55: 1 :21
55 :43
55: 1 :
06 20:3
54: 0
18 1:1
53: 9: 1
32 8
1:1
8:09
1:1
7:02
52 :47 1 : 1 5 :57
52: 1 1
03 4:54
51 : 1 : 1
2 1 3:53
50: 1 : 1
40 2:53
3:1 4:06
3:1 0 :49
3:07:39
3:04:36
3:01 :39
2:58:47
2:56:0 1
2:53:20
2:50 :45
2:48 : 1 4
2:45:47
2:43:25
2:41 :08
2:38:54
2:36:44
2:34:38
2:32:35
9:02 9:45 1 5:42 32:35 50:00 1 : 1 1 :56 2:30:36
8:55
8:48
8:41
8:34
9:37
9:30
9:23
9:16
1 5 29
1 5: 1 8
1 5:06
14:55
32 :1 1
31 :46
31 :23
31 :DO
1:1
49
1 :00
22
1 :1
38:
0:05
44
1 :09
48:
:12
08
1:
47:
08:2
32
1
8:28 9:09 14:44 30:38 46:58 1 :07:31
8:22 9:02 14:33 30: 1 6 46:24 1 :06:42
8 : 1 6 8:55
8 : 1 0 8:49
8:04 8:43
1 4:23 29:55
14:13 29:34
1 4:03 29: 1 4
1:
05:5
45:
4
51
1:
45:
05:0
19
8
44:
1:
48
04:2
3
7:58 8:37 13:54 28:55 44:1 8 1 :03:39
8:31
8:25
8:20
13:44
13:35
1 3:26
28:36
28:17
27:59
1:
43:
02:5
49
6
43:
1 :02
20
:15
42:
1:0
52
1 :34
7:53
7:48
7:43
7: 375 8:14.2 1 3: 1 7.8 27:41 .2 42:25 1 :00:54
7:32.5 8:08.9 1 3 09.3 27 24
7:27.7 8:03.7 1 3:01 .1 27:07
7:23.0 7:58.6 1 2:53.0 26:51
7:1 8.5 7:53.6 1 2:45.2 26:34
41 58 1 00: 1 5
4 1 :32 :59:38
 41 : 59:0
06 1
40: :58:
42 25
85 3:23.5 3:39.6 7: 1 4.0 7:48.8 1 2:37.4 26:1 9 40:17 :57 50
2:28:40
2:26:47
2:24:57
2:23 : 1 0
2:21 :26
2:19:44
2:1 8:05
2:16:29
2:14:55
2:1 3:23
2:1 1 :54
2:10:27
2:09:02
2:07:38
2:06: 17
2:04:57
2:03 :40
2:02:24
2:01 : 1 0
VDOT
48
49
50
51
52
53
54
55
56
57
58
59
60
61
62
63
64
65
66
67
68
69
70
71
72
73
74
75
76
77
78
79
80
81
82
83
84
85