10k race time VDOT Easy/Long Pace Marathon Pace Threshold Pace Threshold Pace     (per mile) (per mile) (per 400m) (per mile) 73:43 25 13:50-14:10 12:41 2:54 11:53 71:32 26 13:30-13:50 12:20 2:49 11:32 69:27 27 13:05-1325 11:59 2:45 11:12 67:28 28 12:45-13:05 11:39 2:41 10:53 65:34 29 12:25-12:45 11:20 2:37 10:35 63:46 30 12:05-12:25…

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VDOT Values Associated with Times Raced Over Popular Distances VDOT 1500 Mile 3k 2-Mile 5k 10k 15k Half-Marathon Marathon VDOT 30 8:30 9:11 17:56 19:19 30:40 63:46 98:14 2:21:04 4:49:17 30 31 8:15 8:55 17:27 18:48 29:51 62:03 95:36 2:17:21 4:41:57 31 32 8:02 8:41 16:59 18:18 29:05 60:26 93:07 2:13:49 4:34:59 32 33 7:49…

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Does marathon training mean you have to abandon racing in favor of long runs and lactate threshold workouts?  Looking back in retrospect, several of last years Safari had mentioned that although they enjoyed the supported Saturday runs, they missed the thrill and excitement of racing.  As you approach your fall marathon or half marathon take a…

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Why Taper? Training provides the long term improvements necessary to successfully complete a marathon. Training leaves athletes a bit tired most of the time. The 3-week cycles provide some reduction in fatigue, but it is not enough to completely eliminate it and allow your body full physiological recovery. The goal of tapering is to balance…

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Run as though you are invisible! Runners are hit by cars and even bikes in many different settings and it is important to practice “defensive running” especially out on the roads!

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  Running is one of the most portable sports available; you can perform your workouts almost anywhere whether it be on the streets, bike paths, trails, treadmills, tracks or even the deck of a cruise ship (if you can tolerate the wind created by the forward motion). Here is a rundown of the surfaces you…

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Many of you learned valuable insight about your running form through the Gait Analysis Clinic.  Good running form helps to prevent injury, minimize wasted energy and helps you to achieve your running goals.  Keeping this in mind, it is worthwhile to periodically assess your running form, like you did at the clinic and work to…

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One of the most common training errors runners make is training too hard or too long on recovery days.  I will be the first to admit that until recently, my training regiment was notorious for falling trap to this mistake.  While I would cut down on the mileage during a recovery day, I would cover…

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