VDOT Calculator - Calculate Your Running Training Paces
Calculate your VDOT score based on your recent race performance and get personalized training paces for optimal running improvement.
What is VDOT?
VDOT is a running performance metric developed by renowned exercise physiologist Dr. Jack Daniels. It represents your current running fitness level and serves as the foundation for calculating personalized training paces.
Unlike VO2 max, which measures maximum oxygen consumption in laboratory conditions, VDOT reflects your actual running performance on the track or road. It accounts for running economy, which is how efficiently you use oxygen while running.
Key Benefits of VDOT:
- • Provides accurate training paces based on current fitness
- • Helps prevent overtraining and undertraining
- • Allows for precise workout intensity control
- • Enables effective race time predictions
- • Tracks fitness improvements over time
How to Use the VDOT Calculator
Enter Race Time
Input your recent race time from any distance (5K to marathon)
Get Your VDOT
The calculator determines your current VDOT score automatically
View Training Paces
See personalized paces for easy runs, tempo, intervals, and more
Plan Workouts
Use the paces to structure your training and track progress
Understanding Training Pace Zones
Easy Pace (E)
Your comfortable, conversational pace for daily runs and recovery. This pace builds aerobic base fitness and should comprise 70-80% of your weekly mileage. You should be able to speak in full sentences while running at this pace.
Marathon Pace (M)
Your target marathon race pace. This pace helps develop the specific endurance needed for marathon racing and teaches your body to efficiently process lactate at race intensity.
Threshold Pace (T)
Comfortably hard pace that improves your lactate threshold - the point where lactate accumulation begins to exceed clearance. Typically sustainable for 20-60 minutes in trained runners.
Interval Pace (I)
High-intensity pace that stresses your VO2 max system. These workouts improve your body's ability to consume oxygen and are typically done in 3-8 minute intervals with recovery periods.
Repetition Pace (R)
Very fast pace for short intervals (30 seconds to 2 minutes) that develops neuromuscular power, running economy, and anaerobic capacity. These workouts improve your speed and power.
VDOT Calculator
Enter your recent race distance and net time to get your VDOT score and suggested training paces.
Tips for Accurate VDOT Calculation
Best Practices:
- • Use your most recent race time (within 4-6 weeks)
- • Choose a race where you gave maximum effort
- • Ensure the race was run in good weather conditions
- • Use races from 5K to marathon distance for best accuracy
- • Update your VDOT every 4-6 weeks as fitness improves
Important Notes:
- • VDOT assumes optimal racing conditions and effort
- • Adjust paces for altitude, heat, and humidity
- • Start conservatively if returning from injury
- • Consider using time trials if no recent races available
- • Training paces should feel appropriate for the prescribed effort