VDOT Calculator

Once VDOT yields your training zones, map them onto a typical week without turning every run into a workout. Monday might be an easy 5 miles at E pace after Sunday rest. Tuesday could be 6 × 3 minutes at I pace with equal jog recovery — total hard minutes stay under 8% of weekly volume per Daniels guidance. Wednesday returns to easy running, often 4–6 miles. Thursday hosts a threshold session: 2 × 12 minutes at T pace with 3 minutes jog between, or a continuous 25-minute tempo if fitness is solid. Friday is rest or 3 easy miles. Saturday long run at E pace, optionally finishing the last 2 miles at M pace during marathon blocks. Sunday cross-train or complete rest.