What do you guys think of base endurance running isn't jack daniels a bit easy on the base pace when we move to the faster end of the vdot? I train with the Maffetone base chart and it is much much much faster for the higher end.
a 14:03 runner with a vdot of 75 should run 3:48 pace or 6.06 per mile pace according to his formula.
If you are a 13:59 5000 meter runner according to phil maffetone if your heart rate is at it you can run to 5.30 per mile at max aerobic speed so do your base runs between 5.30 per mile and 6.00 per mile.
According to the mcmillan calculator base pace runs should be between 5.43 to 6.13
We are not talking recovery running here of course.
Just good conditioning runs.
Isn't the vdot way to lax in this outlook?
I toyed a bit to see what a 13:08 runner would run according to maffetone a fit and ready 13:08 runner should be running 5:00 - 5:30 per mile but if you see at the vdot 81 it is just 5:46 pace per mile the pace a 14 minute runner could use to get in shape according to the mcmillan calculator.
So to the pro's, malmo's, 4 minute milers, 4 minute mile candidates, d1 runners, sub 15 minute road warriors
What is your Base pace? (If your answer is by feel then on a week average what was that?)