Thank YOU! That makes sense.
R Pace is used to improve running economy and speed. It is supposed to be faster than “race” pace and performed with full recovery. If your 5K pace is “race” pace; R pace would be about 800 meter to 1600 meter pace. Runners generally keep R pace workout intervals less than 400 meters in distance. Here is a website that uses a calculator rather than the traditional charts. It is not “bullet proof” but very sound in principle.
A VDOT value sounds very “similar” to FTP and you get it by comparing a time the runner has run over a specific distance. Ex. 5K
Then, a runner uses their VDOT to determine paces to train different energy systems. The formula is supposed to decrease “junk mileage.”
AWO