How to Use the VDOT Pace Calculator
VDOT is a metric developed by running coach Jack Daniels that estimates your current aerobic fitness from a single race result, then uses that number to generate a full set of training paces. Enter the distance and time from a recent race, and this calculator returns your VDOT along with five training paces per mile: Easy, Marathon, Threshold, Interval, and Repetition.
For example, a 10K finished in 45 minutes produces a VDOT of roughly 45. From that number, you get an Easy pace for building your aerobic base, a Threshold pace for raising your lactate threshold, and an Interval pace for pushing your VO2 max — each pulled directly from your current fitness level rather than a guess.
Training by VDOT-based paces takes the guesswork out of run intensity compared to just running by feel. Keep in mind this is an estimate based on your most recent result, so recalculate with a new race time as your fitness improves. VDOT from a short race like a 5K and from a long one like a marathon can also come out slightly different, since each distance draws on a different mix of energy systems — treat the number as a useful guide rather than an exact science.
Frequently Asked Questions
VDOT is a metric created by running coach Jack Daniels that estimates your aerobic fitness from a single race result. A higher VDOT means you can sustain a faster pace for a given distance.
Use Easy pace to build your aerobic base, Threshold pace to raise your lactate threshold, and Interval pace to push your VO2 max — pick the pace that matches what you're training for that day.