Does anyone know where I can find these charts somewhere online? I have the book but i want to be able to copy and paste the charts to some people i know. I'm looking for the one where you find your VDOT number, and then the one where you apply that number to the chart to find out what pace your runs should be.
Or, if that's not possible, at least another chart that goes by your 5k PR or something and tells you what pace each type of run should be?
Just type in VDOT in Google. Worked for me.
All you get is stuff regarding virginia department of transportation if you just type VDOT on google. Any more advice?
Try "vdot tables"
Try these three (searched for VDOT Daniels):
http://www.coacheseducation.com/endur/jack-daniels-nov-00.htm
http://www.movingcomfortny.org/workouts/vdotpaces.htm
http://www.movingcomfortny.org/workouts/vdottimes.htm
Even in German!
The link is for Greg McMillan's pace and workout calculator. It is free for anyone to use.
The VDOT tables are copyrighted. It would be more agreeable for your friends to buy the book themselves.