VDOT Calculator and Training Paces
Enter a recent race and get your VDOT score plus the easy, marathon, threshold, interval, and repetition paces to train at.
Show pace in
43
Your VDOT is 43.4
A fitness score from your race. Use these paces to guide your training runs.
| Run type | Pace / mi |
|---|---|
Easy / Long Aerobic base and recovery. Most weekly miles live here. | 8:49 - 10:09 |
Marathon Goal marathon effort. Steady and controlled. | 7:58 - 8:22 |
Threshold Comfortably hard. Tempo runs and cruise intervals. | 7:40 - 7:54 |
Interval Hard 3-5 min reps to build VO2max. | 6:55 - 7:06 |
Repetition Fast, short reps for speed and economy. | 6:24 - 6:39 |
What is VDOT?
VDOT is a single number that captures your current running fitness, worked out by Jack Daniels from your race results. Two runners with the same VDOT should train at the same paces, even if they got there from different distances. It is the cleanest way to turn one race into a full set of training paces.