VDOT Calculator
Daniels training paces from a raceRuns locally · nothing uploaded
VDOT
38.3
Training paces
| Type | Pace /km | Per 400 m | Purpose |
|---|---|---|---|
| E – Easy | 6:03–7:14 | 2:25–2:53 | Warm-ups, recovery and long runs; most of your weekly mileage |
| M – Marathon | 5:38 | 2:15 | Goal marathon pace for marathon-specific work |
| T – Threshold | 5:16 | 2:07 | “Comfortably hard”: tempo runs or ~1 km cruise intervals |
| I – Interval | 4:51 | 1:57 | Builds VO₂max: 3–5 min reps with similar recovery |
| R – Repetition | 4:36 | 1:51 | Speed and economy: 200–400 m reps with full recovery |
Equivalent race performances
| Distance | Predicted time | Avg pace |
|---|---|---|
| 1500 m | 6:51 | 4:34 /km |
| Mile | 7:24 | 4:36 /km |
| 3000 m | 14:34 | 4:51 /km |
| 5K | 25:00 | 5:00 /km |
| 10K | 51:53 | 5:11 /km |
| Half marathon | 1:55:04 | 5:27 /km |
| Marathon | 3:57:55 | 5:38 /km |
Paces are estimates from Daniels' formulas. Slow down in heat, on hills or at altitude, and adjust by heart rate and feel.
Also works as:vdot calculatorjack daniels running calculatorthreshold paceinterval paceeasy run pace
How it works
Formula
VO₂ = −4.60 + 0.182258v + 0.000104v²v in meters per minute.
%VO₂max = 0.8 + 0.1894393e^(−0.012778t) + 0.2989558e^(−0.1932605t)t is race time in minutes.
VDOT = VO₂ ÷ %VO₂maxE = 59–74% of VDOT, T = 88%, I = 97.5%, R = I minus 6 s per 400 m; M = equivalent marathon paceWorked example
Given: 5K in 25:00
- v = 200 m/min, VO₂ ≈ 36.01.
- %VO₂max (t = 25) ≈ 0.9400.
- VDOT ≈ 38.3.
Result: VDOT 38.3: E 6:03–7:14/km, T 5:16, I 4:51, R 4:36; about 1:55:04 for a half and 3:57:55 for a marathon.
Limitations
- Long-distance equivalents are optimistic for beginners.
- Slow down for heat, altitude and trails.
Sources
- Daniels J, Gilbert J. Oxygen Power. 1979.
- Daniels J. Daniels' Running Formula. 3rd ed. 2014.
How to use
- 1Choose the distance of a recent all-out race and enter your time.
- 2Read your VDOT and the five training paces per km and per 400 m.
- 3Use the equivalent race times to set your next goal.
FAQ
What is VDOT?
Jack Daniels' measure of running ability derived from race results. It folds running economy into an 'effective' VO₂max, so runners with the same VDOT race similarly across distances.
Which race should I use?
A recent (last 4–6 weeks) all-out race, ideally close to your goal distance.
Why is easy pace so slow?
Easy running builds aerobic base and aids recovery; you should be able to talk. It keeps your quality sessions sharp.
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