Another Good VDOT Calculator - Chicago 19 Weeks Away

Ran a 3 mile race this morning.  The last 3 Wednesday nights I had 5k’s at 7:00pm.  VDOT according to those runs were  48-49.  This morning it was warm, but not hot.  3 miles at 19:07 yielded a VDOT of 50.29 and the following training paces:

Type		mile	1600m	1200m	1000	800	400	200
Easy/Long	E/L	8:29	8:26		5:17		2:07
Marathon	M	7:14	7:12		4:30		1:48
Threshold	T	6:49	6:47		4:14		1:42
Interval	I	6:16	6:14	4:41	3:54	3:07	1:34
Repetition	R					2:55	1:27	43

So, these will be my training paces for the next 6 weeks.  This good VDOT Calculator is worth checking out. What I like is that I can put any race into it.  3 miles is common, but not that common.  It worked here.