VDOT Calculator | Jack Daniels' Formula — Race Predictions & Training Paces
Enter one personal best to convert your 5K through marathon predicted times and auto-generate all 5 training paces: Easy, Marathon, Threshold, Interval, and Repetition. Based on Jack Daniels' VDOT tables.
📊 VDOT Calculation
hours
minutes
seconds
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VDOT Score
🏃♂️ Training Paces
Easy (E)
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Easy running, recovery runs
Marathon (M)
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Marathon target pace
Threshold (T)
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Lactate threshold pace
Interval (I)
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Interval training pace
Repetition (R)
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Repetition training pace
⏱️ Race Time Predictions
1500m
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3000m
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5km
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10km
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15km
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Half Marathon
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Full Marathon
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📺 Reference Video
📝 Usage Guide
1. VDOT Calculation: Enter your recent race time to calculate your VDOT score representing current running ability.
2. Training Paces: Get training paces for different intensity levels based on your VDOT.
3. Race Predictions: See predicted times for other distances based on your current fitness level.
Note: VDOT reflects your current fitness level, so it's recommended to update it regularly.
VDOT Score Reference Table
| VDOT | 5K Est. | Full Est. | Level |
|---|---|---|---|
| 30 | 30:40 | 4:49:17 | Beginner |
| 40 | 24:08 | 3:49:45 | Intermediate |
| 50 | 19:57 | 3:07:39 | Advanced |
| 60 | 17:03 | 2:39:18 | Elite |
FAQ
VDOT is a running fitness metric developed by Dr. Jack Daniels. It's based on VO2 max and provides your current fitness level and training paces.
Enter your recent race record (distance and time), and the VDOT score is automatically calculated. You can calculate it from various distances including 5km, 10km, half marathon, and full marathon.
We provide Easy (E), Marathon (M), Threshold (T), Interval (I), and Repetition (R) paces. Running at the pace appropriate for each training purpose enables effective training.
As your fitness improves through training, it's good to update your VDOT by refreshing your race record every 4-6 weeks.