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Brought to you by fit2tri.com.au - a coaching company that provides specialist coaching and advice in all aspects of Triathlon and Running.

(c) 2011 Jason Finlen. Copyright and Trademark Notices

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Select a Race Distance

Enter a Race Finish Time

  • hours
  • mins
  • secs

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VDOT is the creation of world renowned running coach Jack Daniels. The VDOT system allows you to trainin at your optimal paces for exercising each of the runners sub-systems from aerobic to efficiency.

This application allows you to take your traning to the track with you so you are never left wonder what pace you should be running for each of your exercises sets. Knowing your VDOT allows you to get the most out of every training session whilst reducing if risk of injury through over training.

Use this application in-conjunction with your own training system or allow the professionals at fit2tri.com.au to tailor the ideal schedule for your goals wheather it be a 5km fun run, a marathon or ironman event.

by Jason Finlen, for all your running and fitness needs

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Instructions

Each screen has its own "Guide" button to explain that screen in detail. Click on the area of interest then use the Guide for that screen.

As a default the UI shows all VDOT's that are available from 30 to 85.

I suggest the first thing you do is customise your local iPhone application by calculating your own VDOT and saving it.

To do this simply press "Calculate VDOT", enter a recent race distance and the time and press the "Calculate" button. This shows the ecalculated VDOT for that race finish time. Click the "Edit VDOT" button, Enter your name (or anybody else's) and click "Save". This then saves your VDOT value into the athlete selection.

You can repeat these steps to add as many athletes as you like including your wife, training partners or your trainee's.

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Instructions

This screen shows the pace in minutes per kilometer, minutes per mile, kiometers per hour or miles per hour for each of the perscibed paces in Jack Daniels tables.

The pace indicated for Easy Pace (E) is a range that a runner should be able to easily hold pace for longer runs and be able to maintain a conversation during this pace. Its a range of about 59 to 74 percent of your VO2Max and builds a solid base of muscle adaptation for running. The heart muscle is strengthened and the bodies ability to supply oxygen to those muscles is increased.

Marathon Pace (M) for Mcmillains and Jack Daniels gives an accurate estimate for marathons for those interested in going the distance. Its not just for marathoners though. Marathon Pace runs are an excellent Tempo supplement to Easy pace runs when conditions are good and recover time in the training schedule after these runs is available.

The Threshold Pace (T) is designed to improve your endurance and is usually done with repeated runs up to 15mins with around 1/5 of the run time as a rest period.

Interval Pace (I) stress your aerobic power and are run at 95%-100% of your VO2Max. This involved repeated runs of up to 5mins with equal or less time in recover or easy pace recoveries.

Repetition Pace (R) improves speed and economy. Short runs up to 2mins with full recoveries inbetween. They should be run fast but controlled concentrating on good form.

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Instructions

This page is pretty simple. It shows your estimated race finish times for various distances from 5km to the Marathon

You can also use the selection at the bottom to change from finsih time to pace predictor.

This feature is handy to guide your pace for the start of races where controlling your pace early is important. Pace can be displayed as mins per km or mins per mile.

Also comes in handy for setting up your Gramin GPS for virtual runner asistance.

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Instructions

The track sessions screen shows the times required to complete the distances from 200m to 1600m for all the various paces.

The left hand column shows the track distance whilst the columns under the paces shows the required time to complete that distance to hold that pace.

Use this feature at the track to remind you what each lap time should be to keep you on track!

The paces are described further under the Pacing option. Pace is simply time to run 1000m for mins per km or 1600m for mins per mile so you can also look your pace up from the track times as well.

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Instructions

The track sessions screen shows the times required to complete the distances from 200m to 1600m for all the various paces.

The left hand column shows the track distance whilst the columns under the paces shows the required time to complete that distance to hold that pace.

Use this feature at the track to remind you what each lap time should be to keep you on track!

The paces are described further under the Pacing option. Pace is simply time to run 1000m for mins per km or 1600m for mins per mile so you can also look your pace up from the track times as well.

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Instructions

This screen allows you to create a specified workout and estimate the total distance required.

This useful for interval and float recover training when you want to hit the open road. Simply select the pace, enter the duration and clcik the "Add" button. The time and duration are shown and totaled at the bottom.

Repeat these steps for each of the interval sesisons to get a total workout distance.

Use the "Remove" button if you make a single mistake or "Remove All" to remove all entires and start again.

I also find this useful when training with my training partner who has a different VDOT. We might have a session where we spend 60mins at marathon pace followed by 10mins at threshold pace. I use the workout builder to find out what distance I will cover, head back to the main screen and select my training partner and look at the disatnce he will cover. We then start together but I head off in the other direction to start and go half the distance difference between our two workouts. I then turn and run back to the start. I have now covered the extra distance and spend the rest of the run trying to run my training partner down. Its a great session and we usually end up together in the final km.

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Instructions

Use this screen to calulate yours or anyones elses VDOT.

This screen is also the platform to store your VDOT on your phone as well

Simply select a "Race Distance" from 1500m to the marathon, enter the "Race Finish Time" keeping the hours, mins and seconds seperate, and press the "Calculate" button.

Your calculated VDOT is then shown. Once you are happy with this, press the "Edit VDOT" button to save it.

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Instructions

This screen appears after you have successfully calculated a valid VDOT or to simply remove existing athletes.

Once you have successfully calculated your VDOT, simply enter an Athletes name to store and clcik the "Save" button.

You can also select an existing athlete and either update their VDOT to the new calculated VDOT shown on the button or Remove that athlete altogether.

Select different athletes to also edit their VDOT values to the same calculated VDOT.

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