VDOT 테이블
운동 생리학 연구를 바탕으로 개발된 과학적 러닝 훈련 기준표
VDOT 기준표
개인별 러닝 능력에 따른 예상 기록과 러닝 페이스
VDOT | 예상 레이스 기록 | 이지런/롱런 페이스 | 마라톤 페이스 | 역치 페이스 | 인터벌 페이스 | 반복 페이스 | VDOT | |||||||||||||||||
|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|
| 1.5km | Mile | 3km | 2 mile | 5k | 10Km | 15km | Half Marathon | Marathon | /M | /km | /M | /km | 400m | /km | /M | 400m | /km | 1.2km | /M | 200m | 400m | (/km) | ||
30 | 8:30 | 9:11 | 17:56 | 19:19 | 30:40 | 1:03:46 | 1:38:14 | 2:21:04 | 4:49:17 | 12:16 | 7:40 | 11:02 | 6:51 | 2:33 | 6:24 | 10:18 | 2:22 | 5:55 | 9:28 | 1:07 | 2:16 | 5:35 | 30 | |
31 | 8:15 | 8:56 | 17:27 | 18:48 | 29:53 | 1:02:03 | 1:35:36 | 2:17:21 | 4:41:57 | 11:58 | 7:29 | 10:46 | 6:41 | 2:29 | 6:15 | 10:02 | 2:18 | 5:45 | 9:12 | 1:05 | 2:12 | 5:25 | 31 | |
32 | 8:02 | 8:41 | 16:59 | 18:18 | 29:05 | 1:00:26 | 1:33:07 | 2:13:49 | 4:34:59 | 11:41 | 7:18 | 10:30 | 6:31 | 2:26 | 6:05 | 9:47 | 2:14 | 5:35 | 8:56 | 1:03 | 2:08 | 5:15 | 32 | |
33 | 7:49 | 8:27 | 16:33 | 17:50 | 28:22 | 58:54 | 1:30:45 | 2:10:27 | 4:28:22 | 11:25 | 7:08 | 10:15 | 6:22 | 2:22 | 5:56 | 9:33 | 2:11 | 5:27 | 8:44 | 1:01 | 2:05 | 5:08 | 33 | |
34 | 7:37 | 8:14 | 16:09 | 17:24 | 27:39 | 57:26 | 1:28:30 | 2:07:16 | 4:22:03 | 11:09 | 6:58 | 10:00 | 6:13 | 2:19 | 5:48 | 9:20 | 2:08 | 5:20 | 8:32 | 1:00 | 2:02 | 5:00 | 34 | |
35 | 7:25 | 8:01 | 15:45 | 16:58 | 27:00 | 56:03 | 1:26:22 | 2:04:13 | 4:16:03 | 10:54 | 6:49 | 9:46 | 6:04 | 2:16 | 5:41 | 9:07 | 2:05 | 5:12 | 8:20 | 0:57 | 1:58 | 4:45 | 35 | |
36 | 7:14 | 7:49 | 15:23 | 16:34 | 26:22 | 54:44 | 1:24:20 | 2:01:19 | 4:10:19 | 10:40 | 6:40 | 9:33 | 5:56 | 2:13 | 5:33 | 8:55 | 2:02 | 5:07 | 8:08 | 0:54 | 1:55 | 4:30 | 36 | |
37 | 7:04 | 7:38 | 15:01 | 16:11 | 25:47 | 53:29 | 1:22:24 | 1:58:34 | 4:04:50 | 10:27 | 6:31 | 9:21 | 5:48 | 2:10 | 5:26 | 8:44 | 1:59 | 5:00 | 7:56 | 0:54 | 1:52 | 4:30 | 37 | |
38 | 6:54 | 7:27 | 14:41 | 15:49 | 25:12 | 52:17 | 1:20:33 | 1:55:55 | 3:59:35 | 10:14 | 6:23 | 9:09 | 5:41 | 2:07 | 5:19 | 8:33 | 1:56 | 4:54 | 7:44 | 0:54 | 1:50 | 4:30 | 38 | |
39 | 6:44 | 7:17 | 14:21 | 15:29 | 24:40 | 51:09 | 1:18:47 | 1:53:24 | 3:54:34 | 10:02 | 6:16 | 8:57 | 5:34 | 2:04 | 5:13 | 8:22 | 1:54 | 4:48 | 7:36 | 0:53 | 1:48 | 4:25 | 39 | |
40 | 6:35 | 7:07 | 14:03 | 15:08 | 24:08 | 50:03 | 1:17:06 | 1:50:59 | 3:49:45 | 9:50 | 6:08 | 8:46 | 5:27 | 2:02 | 5:06 | 8:12 | 1:52 | 4:42 | 7:28 | 0:52 | 1:46 | 4:20 | 40 | |
41 | 6:27 | 6:58 | 13:45 | 14:49 | 23:38 | 49:01 | 1:15:29 | 1:48:40 | 3:45:09 | 9:39 | 6:01 | 8:36 | 5:20 | 1:59 | 5:00 | 8:02 | 1:50 | 4:36 | 7:20 | 0:51 | 1:44 | 4:15 | 41 | |
42 | 6:19 | 6:49 | 13:28 | 14:31 | 23:09 | 48:01 | 1:13:56 | 1:46:27 | 3:40:43 | 9:28 | 5:55 | 8:25 | 5:14 | 1:57 | 4:54 | 7:52 | 1:48 | 4:31 | 7:12 | 0:50 | 1:42 | 4:10 | 42 | |
43 | 6:11 | 6:40 | 13:11 | 14:13 | 22:42 | 47:04 | 1:12:27 | 1:44:20 | 3:36:28 | 9:17 | 5:48 | 8:16 | 5:08 | 1:55 | 4:49 | 7:42 | 1:46 | 4:26 | 7:04 | 0:49 | 1:40 | 4:05 | 43 | |
44 | 6:03 | 6:32 | 12:55 | 13:56 | 22:15 | 46:09 | 1:11:02 | 1:42:17 | 3:32:23 | 9:07 | 5:41 | 8:06 | 5:02 | 1:53 | 4:43 | 7:33 | 1:44 | 4:21 | 6:56 | 0:48 | 1:38 | 4:00 | 44 | |
45 | 5:56 | 6:25 | 12:40 | 13:40 | 21:50 | 45:16 | 1:09:40 | 1:40:20 | 3:28:26 | 8:58 | 5:36 | 7:57 | 4:56 | 1:51 | 4:38 | 7:25 | 1:42 | 4:16 | 6:48 | 0:47 | 1:36 | 3:55 | 45 | |
46 | 5:49 | 6:17 | 12:26 | 13:25 | 21:25 | 44:25 | 1:08:22 | 1:38:27 | 3:24:39 | 8:48 | 5:30 | 7:49 | 4:51 | 1:49 | 4:33 | 7:17 | 1:40 | 4:12 | 5:00 | 6:40 | 0:46 | 1:34 | 3:50 | 46 |
47 | 5:42 | 6:10 | 12:12 | 13:10 | 21:02 | 43:36 | 1:07:06 | 1:36:38 | 3:21:00 | 8:39 | 5:24 | 7:40 | 4:46 | 1:47 | 4:29 | 7:10 | 1:38 | 4:07 | 4:54 | 6:32 | 0:45 | 1:32 | 3:45 | 47 |
48 | 5:36 | 6:03 | 11:58 | 12:55 | 20:39 | 42:50 | 1:05:53 | 1:34:53 | 3:17:29 | 8:31 | 5:19 | 7:32 | 4:41 | 1:45 | 4:24 | 7:02 | 1:36 | 4:03 | 4:49 | 6:24 | 0:44 | 1:30 | 3:40 | 48 |
49 | 5:30 | 5:56 | 11:45 | 12:41 | 20:18 | 42:04 | 1:04:44 | 1:33:12 | 3:14:06 | 8:22 | 5:13 | 7:25 | 4:36 | 1:43 | 4:20 | 6:55 | 1:35 | 3:59 | 4:45 | 6:20 | 0:44 | 1:29 | 3:40 | 49 |
50 | 5:24 | 5:50 | 11:33 | 12:28 | 19:57 | 41:21 | 1:03:36 | 1:31:35 | 3:10:49 | 8:14 | 5:08 | 7:17 | 4:31 | 1:42 | 4:15 | 6:51 | 1:33 | 3:55 | 4:41 | 6:12 | 0:43 | 1:27 | 3:35 | 50 |
51 | 5:18 | 5:44 | 11:21 | 12:15 | 19:36 | 40:39 | 1:02:31 | 1:30:02 | 3:07:39 | 8:07 | 5:04 | 7:10 | 4:27 | 1:40 | 4:11 | 6:44 | 1:32 | 3:51 | 4:36 | 6:08 | 0:42 | 1:26 | 3:30 | 51 |
52 | 5:13 | 5:38 | 11:09 | 12:02 | 19:17 | 39:59 | 1:01:29 | 1:28:31 | 3:04:36 | 7:59 | 4:59 | 7:03 | 4:22 | 1:38 | 4:07 | 6:38 | 1:31 | 3:48 | 4:33 | 6:04 | 0:42 | 1:25 | 3:30 | 52 |
53 | 5:07 | 5:32 | 10:58 | 11:50 | 18:58 | 39:20 | 1:00:28 | 1:27:04 | 3:01:39 | 7:52 | 4:55 | 6:56 | 4:18 | 1:37 | 4:04 | 6:32 | 1:30 | 3:44 | 4:29 | 6:00 | 0:40 | 1:24 | 3:20 | 53 |
54 | 5:02 | 5:27 | 10:47 | 11:39 | 18:40 | 38:42 | 59:30 | 1:25:40 | 2:58:47 | 7:45 | 4:50 | 6:49 | 4:14 | 1:35 | 4:00 | 6:26 | 1:28 | 3:41 | 4:25 | 5:52 | 0:40 | 1:22 | 3:20 | 54 |
55 | 4:57 | 5:21 | 10:37 | 11:28 | 18:22 | 38:06 | 58:33 | 1:24:18 | 2:56:01 | 7:38 | 4:46 | 6:43 | 4:10 | 1:34 | 3:56 | 6:20 | 1:27 | 3:37 | 4:21 | 5:48 | 0:40 | 1:21 | 3:20 | 55 |
56 | 4:53 | 5:16 | 10:27 | 11:17 | 18:05 | 37:31 | 57:39 | 1:23:00 | 2:53:20 | 7:31 | 4:41 | 6:37 | 4:06 | 1:33 | 3:53 | 6:15 | 1:26 | 3:34 | 4:18 | 5:44 | 0:39 | 1:20 | 3:15 | 56 |
57 | 4:48 | 5:11 | 10:17 | 11:06 | 17:49 | 36:57 | 56:46 | 1:21:43 | 2:50:45 | 7:25 | 4:38 | 6:31 | 4:03 | 1:32 | 3:50 | 6:09 | 1:25 | 3:31 | 4:15 | 5:40 | 0:39 | 1:19 | 3:15 | 57 |
58 | 4:44 | 5:06 | 10:08 | 10:56 | 17:33 | 36:24 | 55:55 | 1:20:30 | 2:48:14 | 7:19 | 4:34 | 6:25 | 3:59 | 1:31 | 3:45 | 6:04 | 1:23 | 3:28 | 4:10 | 5:32 | 0:38 | 1:17 | 3:10 | 58 |
59 | 4:39 | 5:02 | 9:58 | 10:46 | 17:17 | 35:52 | 55:06 | 1:19:18 | 2:45:47 | 7:13 | 4:30 | 6:20 | 3:56 | 1:30 | 3:43 | 5:59 | 1:22 | 3:25 | 4:07 | 5:28 | 0:37 | 1:16 | 3:05 | 59 |
60 | 4:35 | 4:57 | 9:50 | 10:37 | 17:03 | 35:22 | 54:18 | 1:18:09 | 2:43:25 | 7:07 | 4:26 | 6:14 | 3:53 | 1:28 | 3:40 | 5:54 | 1:21 | 3:23 | 4:03 | 5:24 | 0:37 | 1:16 | 3:05 | 60 |
61 | 4:31 | 4:53 | 9:41 | 10:27 | 16:48 | 34:52 | 53:32 | 1:17:02 | 2:41:08 | 7:01 | 4:23 | 6:09 | 3:49 | 1:26 | 3:37 | 5:50 | 1:20 | 3:20 | 4:00 | 5:20 | 0:36 | 1:15 | 3:00 | 61 |
62 | 4:27 | 4:49 | 9:33 | 10:18 | 16:34 | 34:23 | 52:47 | 1:15:57 | 2:38:54 | 6:56 | 4:20 | 6:04 | 3:46 | 1:25 | 3:34 | 5:45 | 1:19 | 3:17 | 3:57 | 5:16 | 0:36 | 1:14 | 3:00 | 62 |
63 | 4:24 | 4:45 | 9:25 | 10:10 | 16:20 | 33:55 | 52:03 | 1:14:54 | 2:36:44 | 6:50 | 4:16 | 5:59 | 3:43 | 1:23 | 3:32 | 5:41 | 1:18 | 3:15 | 3:54 | 5:12 | 0:35 | 1:12 | 2:55 | 63 |
64 | 4:20 | 4:41 | 9:17 | 10:01 | 16:07 | 33:28 | 51:00 | 1:13:53 | 2:34:38 | 6:45 | 4:13 | 5:54 | 3:40 | 1:22 | 3:29 | 5:36 | 1:17 | 3:12 | 3:51 | 5:08 | 0:35 | 1:11 | 2:55 | 64 |
65 | 4:16 | 4:37 | 9:09 | 9:53 | 15:54 | 33:01 | 50:40 | 1:12:53 | 2:32:35 | 6:40 | 4:10 | 5:49 | 3:37 | 1:21 | 3:26 | 5:32 | 1:16 | 3:10 | 3:48 | 5:04 | 0:34 | 1:10 | 2:50 | 65 |
66 | 4:13 | 4:33 | 9:02 | 9:45 | 15:42 | 32:35 | 50:00 | 1:11:56 | 2:30:36 | 6:53 | 4:18 | 5:45 | 3:34 | 1:20 | 3:24 | 5:28 | 1:15 | 3:08 | 3:45 | 5:00 | 0:34 | 1:09 | 2:50 | 66 |
67 | 4:10 | 4:30 | 8:55 | 9:37 | 15:29 | 32:11 | 49:22 | 1:11:00 | 2:28:40 | 6:30 | 4:03 | 5:40 | 3:31 | 1:19 | 3:21 | 5:24 | 1:14 | 3:05 | 3:42 | 4:57 | 0:33 | 1:08 | 2:45 | 67 |
68 | 4:06 | 4:26 | 8:48 | 9:30 | 15:18 | 31:46 | 48:44 | 1:10:05 | 2:26:47 | 6:26 | 4:01 | 5:36 | 3:29 | 1:18 | 3:19 | 5:20 | 1:13 | 3:03 | 3:39 | 4:53 | 0:33 | 1:07 | 2:45 | 68 |
69 | 4:03 | 4:23 | 8:41 | 9:23 | 15:06 | 31:23 | 48:08 | 1:09:12 | 2:24:57 | 6:21 | 3:58 | 5:32 | 3:26 | 1:17 | 3:16 | 5:16 | 1:12 | 3:01 | 3:36 | 4:50 | 0:32 | 1:06 | 2:40 | 69 |
70 | 4:00 | 4:19 | 8:34 | 9:16 | 14:55 | 31:00 | 47:32 | 1:08:21 | 2:23:10 | 6:17 | 3:55 | 5:28 | 3:24 | 1:17 | 3:14 | 5:13 | 1:11 | 2:59 | 3:34 | 4:46 | 0:32 | 1:05 | 2:40 | 70 |
71 | 3:57 | 4:16 | 8:28 | 9:09 | 14:44 | 30:38 | 46:58 | 1:07:31 | 2:21:26 | 6:12 | 3:52 | 5:24 | 3:21 | 1:16 | 3:12 | 5:09 | 1:10 | 2:57 | 3:31 | 4:43 | 0:31 | 1:04 | 2:35 | 71 |
72 | 3:54 | 4:13 | 8:22 | 9:02 | 14:33 | 30:16 | 46:24 | 1:06:42 | 2:19:44 | 6:08 | 3:50 | 5:20 | 3:19 | 1:16 | 3:10 | 5:05 | 1:09 | 2:55 | 3:29 | 4:40 | 0:31 | 1:03 | 2:35 | 72 |
73 | 3:52 | 4:10 | 8:16 | 8:55 | 14:23 | 29:55 | 45:51 | 1:05:54 | 2:18:05 | 6:04 | 3:47 | 5:16 | 3:16 | 1:15 | 3:08 | 5:02 | 1:09 | 2:53 | 3:27 | 4:37 | 0:31 | 1:02 | 2:35 | 73 |
74 | 3:49 | 4:07 | 8:10 | 8:49 | 14:13 | 29:34 | 45:19 | 1:05:08 | 2:16:29 | 6:00 | 3:45 | 5:13 | 3:14 | 1:14 | 3:06 | 4:59 | 1:08 | 2:51 | 3:25 | 4:34 | 0:30 | 1:02 | 2:30 | 74 |
75 | 3:46 | 4:04 | 8:04 | 8:43 | 14:03 | 29:14 | 44:48 | 1:04:23 | 2:14:55 | 5:56 | 3:42 | 5:09 | 3:12 | 1:14 | 3:04 | 4:56 | 1:07 | 2:49 | 3:22 | 4:31 | 0:30 | 1:01 | 2:30 | 75 |
76 | 3:44 | 4:02 | 7:58 | 8:37 | 13:54 | 28:55 | 44:18 | 1:03:39 | 2:13:23 | 5:52 | 3:40 | 5:05 | 3:10 | 1:13 | 3:02 | 4:52 | 1:06 | 2:48 | 3:20 | 4:28 | 0:29 | 1:00 | 2:25 | 76 |
77 | 3:41 | 3:58 | 7:53 | 8:31 | 13:44 | 28:36 | 43:49 | 1:02:56 | 2:11:54 | 5:48 | 3:37 | 5:02 | 3:08 | 1:12 | 3:00 | 4:49 | 1:05 | 2:46 | 3:18 | 4:25 | 0:29 | 0:59 | 2:25 | 77 |
78 | 3:38 | 3:56 | 7:48 | 8:25 | 13:35 | 28:17 | 43:20 | 1:02:15 | 2:10:27 | 5:45 | 3:35 | 4:59 | 3:05 | 1:11 | 2:58 | 4:46 | 1:05 | 2:44 | 3:16 | 4:23 | 0:29 | 0:59 | 2:25 | 78 |
79 | 3:36 | 3:54 | 7:43 | 8:20 | 13:26 | 27:59 | 42:52 | 1:01:34 | 2:09:02 | 5:41 | 3:33 | 4:55 | 3:03 | 1:10 | 2:56 | 4:43 | 1:04 | 2:42 | 3:14 | 4:20 | 0:28 | 0:58 | 2:20 | 79 |
80 | 3:34 | 3:51 | 7:37 | 8:14 | 13:18 | 27:41 | 42:25 | 1:00:54 | 2:07:38 | 5:38 | 3:31 | 4:52 | 3:01 | 1:10 | 2:54 | 4:41 | 1:04 | 2:41 | 3:12 | 4:17 | 0:28 | 0:58 | 2:20 | 80 |
81 | 3:31 | 3:49 | 7:32 | 8:08 | 13:09 | 27:24 | 41:58 | 1:00:15 | 2:06:17 | 5:34 | 3:28 | 4:49 | 3:00 | 1:09 | 2:53 | 4:38 | 1:03 | 2:39 | 3:10 | 4:15 | 0:28 | 0:57 | 2:20 | 81 |
82 | 3:29 | 3:46 | 7:27 | 8:03 | 13:01 | 27:07 | 41:32 | 0:59:38 | 2:04:57 | 5:31 | 3:26 | 4:46 | 2:58 | 1:08 | 2:51 | 4:35 | 1:02 | 2:38 | 3:08 | 4:12 | 0:27 | 0:56 | 2:15 | 82 |
83 | 3:27 | 3:44 | 7:23 | 7:58 | 12:53 | 26:51 | 41:06 | 0:59:01 | 2:03:40 | 5:28 | 3:25 | 4:43 | 2:56 | 1:08 | 2:49 | 4:32 | 1:02 | 2:36 | 3:07 | 4:10 | 0:27 | 0:56 | 2:15 | 83 |
84 | 3:25 | 3:42 | 7:18 | 7:53 | 12:45 | 26:34 | 40:42 | 0:58:25 | 2:02:24 | 5:25 | 3:23 | 4:40 | 2:54 | 1:07 | 2:48 | 4:30 | 1:01 | 2:35 | 3:05 | 4:08 | 0:27 | 0:55 | 2:15 | 84 |
85 | 3:23 | 3:40 | 7:14 | 7:48 | 12:37 | 26:19 | 40:17 | 0:57:50 | 2:01:10 | 5:21 | 3:20 | 4:37 | 2:52 | 1:06 | 2:45 | 4:27 | 1:01 | 2:33 | 3:03 | 4:05 | 0:27 | 0:55 | 2:15 | 85 |
VDOT 시스템은 운동 생리학 연구를 바탕으로 개발된 과학적 러닝 훈련 시스템입니다.
VDOT 시스템이란?
과학적 러닝 능력 측정의 기준
🧬 과학적 근거
VDOT는 러너의 최대 산소 섭취량(VO2max)과 러닝 효율성을 종합한 지표입니다. 단순한 속도 측정이 아닌, 개인의 생리학적 능력과 러닝 경제성을 고려하여 최적의 훈련 강도를 과학적으로 계산합니다.
🎯 개인 맞춤
개인의 현재 체력 수준을 정확히 반영한 맞춤형 훈련 계획을 제공합니다. 과도한 훈련으로 인한 부상을 방지하고 지속적인 성능 향상을 도모합니다.
📊 정확한 측정
수천 명의 러너 데이터를 분석하여 개발된 시스템으로, 개인의 러닝 능력을 정확하게 측정하고 예측할 수 있습니다.