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VDOT and training paces
Enter a race to estimate VDOT and paces (Daniels-Gilbert).
hh:mm:ss / mm:ss
Your VDOT—
Easy (E) · /km—
Marathon (M) · /km—
Threshold (T) · /km—
Intervals (I) · /km—
E and M are ranges in practice. For Repetition (R), use Daniels' tables.
What is VDOT?
VDOT is Jack Daniels' index of running fitness, derived from a race performance, used to prescribe training paces.
How accurate is the VDOT estimate?
It's most accurate from a recent, well-paced race effort at 5K to half marathon distance.
What about Repetition (R) pace?
R pace isn't a simple percentage of VDOT — use Daniels' published tables for that zone.