I like using the VDOT calculator for Tempo and interval paces, but I’ve never attempted to try to train strictly off of my VDOT paces. To be honest I’m not sure if I physically could. I’ve run 4:15 in the mile, this gives me an easy pace of 6:10-6:48. After a tough workout my legs are trashed, I don’t think I could physically run 6:48 pace for an easy 10 mile run.
Is VDOT designed for low mileage? I suppose I could handle 5 miles at that pace the day after an intense workout. Before I get sarcastic answers about this let me just say I know:
Easy pace is a feel
lots of great runners run 7:30 pace on easy days (including myself)
When doing high mileage it’s easier to have 90 percent of your miles be slower.
My question is strictly if VDOT is more based off of someone running 40 mpw of lower. I could maybe visualize myself running my proper VDOT paces if the next run was significantly shorter.