You might be training at the wrong pace: here's the fix
Human Coach vs AI + V.O2 Calculator Hack
After coaching a few runners over the last few years, I’ve realized they usually ran their key runs at the wrong pace. If you’re a self-coached runner, I’ve got an underused, free, and generally awesome tool to use during your next workout, long run, or race. Enter the VDOT Calculator, which transforms guesswork into mostly science and precision. (See the end for traps to avoid on why I say “mostly”)
What Is It?
The VDOT Calculator is an online tool that helps runners determine their ideal training paces. Inputting a recent race time provides precise paces for different workouts, including easy runs, tempo runs, and intervals. Dr. Jack Daniels, the founder of Vo2Max measurement for aerobic fitness, created this without any relation to whiskey.
Why Is It Important
When most people step into interval work, they really go into it blind. They usually don’t test to determine their pace/heart-rate/power zones. This means that if they are even 10-20 minutes/mi (or minutes/km) off with their pacing, they may not benefit from the workout. Either run too slow or run too fast.
I use this a lot to figure out a rough estimate of my running fitness or to find someone I can start coaching. This means fewer tests early on but dialling in a range of pacing for specific runs, such as long runs, interval sessions, and easy runs. It also helps me develop a pretty accurate race day strategy based on several factors.
How To Use It
It’s pretty straightforward, but I’ll do a quick walk-through.
You must have done a race or time trial over the last 4-6 weeks and plug that in. Yes, you will need to suffer for at least 3km (2 miles), but preferably 5km, which gives better data if you do longer races.
Race or Time Trial: Participate in a race or perform a trial to get a recent performance time. (preferably last 4-6 weeks
Input Data: Enter the race distance and time into the VDOT Calculator.
Output Data: It will give you three different data sets; Race Paces, Training, and Equivalent.
Data Sets Defined:
Race paces: Give you estimated times for different race distances based on your fitness. Use these predictions to set realistic goals for your next race.
Training paces: These tell you how fast to run for various workouts, such as easy runs, tempo runs, and intervals. Stick to these paces to get the most out of your training.
Equivalent: Shows how your performance at one distance compares to other distances. Use this to see how you'd likely perform in races you have yet to try.
Most noobs on this site look at race paces. You are not a noob; I have given you this knowledge bomb, and you can now step up your run game WAY up.
Review Paces: Analyze the updated training paces provided by the calculator.
Adjust Training: Modify your training plan to incorporate the new paces, ensuring your workouts remain effective and appropriate for your current fitness level.
Below Is What I Entered and What Was Outputed
Traps To Avoid
Insufficient Data: If you are fit and estimating things, the numbers will be on. You need to do a test or a time trial at 85-95% effort, and you will have to suffer. Ideally, you have had 4-6 weeks of base and then do the test. After not doing anything for five months, coming into this will give you wrong predictions.
Mostly Science & Precision: Take this with a grain of salt as it’s mainly showing you our potential. You may be genetically predisposed to being more aerobically or anaerobically fit. I have more anaerobic fast twitch fibres. Based on my one-mile time trial of 4 minutes 54 seconds, I should run a 2-hour 20-minute marathon. That is not happening unless I put in a few years of building up a crazy amount of base and tempo runs to get marathon-ready. I would also need to slowly get my body ready for the load that it would take to run that fast for that long and build up my chassis/body to handle it. This algorithm is not taking that into account.
Final Thoughts
Besides the above caveats, I’ve found it a great resource to figure things out. It’s also nice to play “I Wish” and see what type of intervals you may need to run in training to get a specific race time.
Also, check out his book, which explains Vo2max very well. It spits out a score similar to your Vo2max if you were lab-tested. I had the lab test done a few years back in my mid-thirties and don’t see a need to get it retested shortly. Most people don’t need to get lab tested as this calculator and many other algorithms from other fitness watches give you a range and go up and down, which is fine for amateur runners.
Coach Vs AI
It’s a bit fitting that I transition to a fun experiment I did with Mike Trees/Run.NRG using running technology. We put him up against ChatGPT AI to asses and create a training plan for two different runners. One was a mostly fit guy from college/university who wanted to do his first half-marathon. The other is a woman in her fifties who wants to run a sub-four-hour marathon.
What You’ll Learn
Insights on the limitations and benefits of AI in running coaching
Comparison of AI-generated plans and human coaching strategies
Why one should focus on living a better healthy, and fit life and not chase a round number
And more
Listen, watch and read it all here.
Notable Quotable
Aging is the aggressive pursuit of comfort
© Gary Brecka
My thoughts on this
Aging is the aggressive pursuit of comfort, and for runners, this means the slow erosion of resilience and ambition. The real challenge isn't just maintaining fitness but fighting the urge to settle for the status quo. It’s about staring down the easy path and saying, "Not today." By consciously embracing discomfort, trying new routines, and pushing beyond familiar limits, runners can defy the constraints of aging and continue to improve.
More Tactical Tips & Tasks
🤓 Stupid Smart Watch | I did exactly what my run watch told me to do for six weeks, and this is what happened
🧙♀️Live Forever | Is there a limit to human longevity?
👵🏼 Smarter Workouts | How to use your training age to plan your workouts