Ever wonder how fast you should be running during your easy, marathon, threshold, interval, and race pace training. Use VDOT to establish your training intensities which were developed by Jack Daniels, the World’s Best Running Coach. Check out this great website to determine your current running speeds. Simply input a recent race performance and predict your training intensities.
http://www.runbayou.com/jackd.htm
Antigonish Road Runners 