VDOT Calculator (Training Paces)

Free VDOT calculator. Convert any race time (5K to marathon) into VDOT-based training paces for easy runs, tempo, threshold, and intervals.

VDOT is a practical way to translate race results into training paces. Use it to keep easy days easy and hard days appropriately hard.

VDOT-inspired pacing guidance
Works for 5K, 10K, half, marathon
Useful for building workout targets

How to use a VDOT calculator

Use a recent race time to generate training pace zones using VDOT-style methodology.

Pick a recent race: Use your most recent hard effort (ideally within 6-8 weeks).
Enter distance + time: Input the distance and your finish time.
Train by zones: Use the suggested zones to guide workouts and long runs.

Frequently asked questions

What does VDOT mean?

VDOT is a performance-based metric popularized by coach Jack Daniels. It helps runners set training paces from race results.

Do I need a lab test to use VDOT?

No. A recent race result is enough to estimate a practical training level.

Training pace reference

Training paces by recent 5K time (min/km)
5K time	VDOT	Easy	Marathon	Threshold	Interval	Rep
15:00	69.6	3:45–4:30	3:23–3:42	3:15	2:56	2:32
17:30	58.2	4:20–5:12	3:54–4:17	3:46	3:23	2:56
20:00	49.8	4:54–5:53	4:26–4:51	4:16	3:51	3:19
22:30	43.4	5:29–6:34	4:57–5:25	4:46	4:18	3:43
25:00	38.3	6:03–7:14	5:28–5:59	5:16	4:45	4:06
27:30	34.2	6:37–7:53	5:59–6:33	5:46	5:13	4:30
30:00	30.8	7:11–8:32	6:30–7:06	6:16	5:40	4:54
32:30	28.0	7:44–9:10	7:01–7:39	6:46	6:07	5:17
35:00	25.6	8:17–9:48	7:31–8:12	7:15	6:34	5:41

More pacing guides

Method and sources

The numbers on this page are computed with the same code as the TrainPace calculators, from these published methods. They are training guidance, not medical advice.

Daniels, J. Daniels' Running Formula. Human Kinetics — VDOT, training zones, and equivalent race times.
Daniels, J. & Gilbert, J. (1979). Oxygen Power: Performance Tables for Distance Runners — the oxygen-cost and %VO2max equations behind VDOT.

Other TrainPace tools

For AI agents

Every public page on this site has a Markdown mirror at the same path with a .md suffix (for example /calculator.md), and honors an Accept: text/markdown request header on the HTML URL. The calculations here are also available as callable tools through a free public MCP server — no account or API key.