Home / Running / VDOT
VDOT Calculator & Training Paces
Enter a recent race result to estimate your VDOT and the training paces that follow from it — easy, marathon, threshold and interval.
hh:mm:ss or mm:ss
Your VDOT—
Easy (E) · per km—
Threshold (T) · per km—
Interval (I) · per km—
Ad spaceAdSense / Ezoic
How it's calculated
VDOT (from Jack Daniels' work) estimates your running fitness from a race result using the Daniels-Gilbert equations: the oxygen cost of your race velocity divided by the fraction of maximum you can hold for that duration. Training paces are then the speeds at set percentages of that VDOT. Threshold and interval paces are the most reliable; easy and marathon paces are practical ranges, so treat them as a guide.
FAQ
What race should I use?
A recent, hard, even-paced effort. A 5K or 10K is ideal; very long extrapolations are less accurate.
Where are the repetition (R) paces?
R paces are anaerobic and best taken from Daniels' track tables rather than this aerobic model.