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VDOT Calculator

Equivalent race times and training paces from one race result.

VDOT
44.5
Jack Daniels' VDOT

Equivalent race times

  • 1500 m5:59
  • 3000 m12:47
  • 5K22:00
  • 8K36:03
  • 10K45:37
  • 15K1:10:14
  • Mile6:28
  • Half marathon1:41:07
  • Marathon3:30:03

Training paces

  • Easy (E)5:22/km · 8:38/mi
    65–79% HRmax — long runs, recovery
  • Marathon (M)4:51/km · 7:48/mi
    80–89% HRmax — race pace
  • Threshold (T)4:40/km · 7:31/mi
    lactate threshold, 20-min cruise
  • Interval (I)4:17/km · 6:53/mi
    VO2max work, 3–5 min reps
  • Repetition (R)4:03/km · 6:31/mi
    speed/economy, 200–600 m reps

VDOT, from Jack Daniels' Running Formula, models VO2max-equivalent fitness from any race result. Equivalent times assume similar conditions and proper training for the distance. Marathon predictions in particular are sensitive to fueling and pacing.

About

Enter a recent race time. The tool computes your VDOT (Jack Daniels' performance metric) and projects equivalent times across distances from 1500 m to the marathon. Also outputs Easy, Marathon, Threshold, Interval, and Repetition training paces.

How to use

  1. Pick a recent race distance.
  2. Enter your time.
  3. See equivalents and training paces.

FAQ

Where does this come from?+

Jack Daniels' Running Formula. The model uses VO2 cost of running and the percentage of VO2max sustainable for a given duration.

Why is my marathon time so off?+

Marathon performance depends heavily on training volume and fueling, not just fitness. Most runners drop off VDOT predictions in the marathon if their long runs aren't long enough.