XAVIER DISTANCE SQUAD        

Guys, here is the info on the threshold training that we have started. 
Take your most recent performance in either the mile(1600 meters) or the 2 mile( 3200 meters) and find your VDOT number on table 1.  
Then find the corresponding VDOT number on table 2.  This will give you the training intensity that you need for the threshold training.
Example:  Delorenzo runs a 4:59 for the 1600 which is the equivalent of 5:02 for the mile. This gives him the VDOT of 59. So when he runs threshold 1000's he should hit 3:43

Table 1 – Find your own VDOT Value Jack Daniels

VDOT


 

Table 2 – Workout Pace Levels

 

  VDOT

VDOT VDOT