Time Trials

A time trial is a great way to get your VDOT score and training paces.

VDOT is a measure of running ability based on race results. It is close to VO2 max, but accounts for running economy and more accurately reflects race performance. Working on your VDOT score will help you with whatever your running and fitness goals may be.

After racing a time trial, or any race for that matter, you can look up your appropriate training paces using the free online VDOT calculator or by using the free VDOT calculator app (links to both are provided in the Coach Tips page). Sticking to your appropriate training paces is important because it will allow you to get the maximum benefit without overstressing your body. Use the least stress that provides the maximum benefit, not maximum stress for the same benefit. Stick to your appropriate training paces to achieve this balance.

The age-and-sex adjusted performance scoring is on a scale of 1-10. It is taken from the “Daniels’ Running Formula” book. It’s a great way to stay motivated, and it levels the playing field, whether you’re young or old, female or male. Older runners may outperform younger runners, and female runners may outperform male runners, and in such cases absolute race times can be deceiving.

There are unaccounted factors still however, as independent of age and sex we all have different:

-inherent ability (eg biomechanical or physiological)
-motivation
-opportunity (eg weather, facilities, travel)
-direction (eg program or coach)

Performance Score Ratings:
Novice: 1 and 2
Intermediate: 3-5
Good: 6-8
Elite: 9-10