s4/e19 Can You Do TOO MUCH Base-Building? & Other Questions Answered! with Coach Elisabeth

Equivalency Tools

Equivalency calculators are valuable tools for runners aiming to predict their performance across various distances. Elisabeth Scott explains that these calculators use your current race times to estimate potential performances in other races, like translating a 10K time to a marathon prediction 1. However, she notes that many calculators, such as the VDOT calculator, often overestimate marathon times because they are based on data from elite runners who experience less performance degradation over longer distances 2.

Most common equivalency calculators are far too aggressive on calculations predicting marathon performance because they are based and modeled upon data from really well trained, you know, world class or elite runners.

--- Elisabeth Scott

These tools are useful but should be used with caution, especially for non-elite runners aiming for longer races.

   

Age-Graded Metrics

Age-graded calculators offer a different perspective by evaluating a runner's performance relative to world standards for their age and gender. Elisabeth Scott highlights that these calculators are particularly beneficial for older runners, helping them compare current performances to their younger selves 3. They use large datasets to determine how a runner's time stacks up against world records for their age group, providing a percentile ranking 4.

Age graded comparisons are really helpful, like I said, for helping you understand how your performance equates to maybe times you ran when you were younger.

--- Elisabeth Scott

This approach can be motivating, showing that even if times slow, relative performance can remain strong.

   

Runner Classifications

Understanding what classifies an elite runner involves metrics like age-graded percentiles. Elisabeth Scott explains that a 20-minute 5K for a 24-year-old male places him in the 64th percentile, above average but not elite 5. World-class runners are typically above the 90th percentile, while national and regional classes fall between 80% and 70% respectively.

If you're above 90% of this, of the percentile of this performance, you are a world class runner, above 80%, you're a national class athlete, above 70%, you're a regional class runner, above 60%, local class runner.

--- Elisabeth Scott

These classifications help runners understand their standing and set realistic goals for improvement.