Running Tip: Train Smarter with VDOT

Want to take your running to the next level? Consider using VDOT training—a science-based method developed by legendary coach and exercise physiologist Dr. Jack Daniels. VDOT helps runners improve performance by calculating their current fitness level and prescribing precise training paces for different types of workouts.

With the V.O2 app, all you need to get started is a recent or estimated race time. The app calculates your VDOT score, which then generates personalized training paces for easy runs, tempos, intervals, and more. These paces are designed to maximize fitness gains while minimizing the risk of overtraining.

Here’s a quick breakdown of what VDOT training includes:

• Easy Runs: Build aerobic endurance at a comfortable pace

• Tempo Runs: Improve lactate threshold and stamina

• Intervals: Boost speed and VO₂ max

• Repetitions: Enhance running economy and form

The V.O2 app is available in both free and premium versions. The free version offers training paces and run tracking, while the premium version includes custom plans and coaching support.

Want to see where you stand? Use the VDOT calculator (available online) to enter a race result and instantly get your training zones. It’s a great way to build a plan tailored to your current fitness and racing goals—from 5Ks to marathons.

At Oregon Running Clinic, we’re big believers in training smarter—not just harder. VDOT training is one of the tools we use to help runners of all levels reach their potential. If you're curious how it can fit into your training, reach out today!