VDOT times based on recent time trial

Here are VDOT times and paces based on the last time trial - get familiar with your paces and remember them as we will be using them on the track through the winter! (Also get familiar with the multiples -eg- where you should be at 800 or 1200m etc.. if you are on T/I /R Pace)

These times aren't an exact science, you may have had a bad day on the time trial or be feeling good on another day, but they are usually a good guide to what you can maintain over the distances and effort level. So try to stick to them if you can when running the sets and see how you go and hopefully you will improve to the next VDOT up in time.   

Nick