VDOT Calculator
Calculate your VDOT score from a recent race time and get training paces.
VDOT Reference Table
Based on Jack Daniels' Running Formula 4th Edition
| VDOT | 1500m | Mile | 5K | 10K | Half Marathon | Marathon | Easy | M | T | I | R | |
|---|---|---|---|---|---|---|---|---|---|---|---|---|
| 30 | 8:30 | 9:11 | 30:40 | 1:03:46 | 2:21:04 | 4:49:17 | 7:27 - 8:14 | 7:03 | 6:24 | 5:55 | 5:35 | |
| 31 | 8:15 | 8:55 | 29:51 | 1:02:03 | 2:17:21 | 4:41:57 | 7:16 - 8:02 | 6:52 | 6:14 | 5:45 | 5:25 | |
| 32 | 8:02 | 8:41 | 29:05 | 1:00:26 | 2:13:49 | 4:34:59 | 7:05 - 7:52 | 6:40 | 6:05 | 5:35 | 5:15 | |
| 33 | 7:49 | 8:27 | 28:21 | 58:54 | 2:10:27 | 4:28:22 | 6:55 - 7:41 | 6:30 | 5:56 | 5:28 | 5:05 | |
| 34 | 7:37 | 8:14 | 27:39 | 57:26 | 2:07:16 | 4:22:03 | 6:45 - 7:31 | 6:20 | 5:48 | 5:20 | 5:00 | |
| 35 | 7:25 | 8:01 | 27:00 | 56:03 | 2:04:13 | 4:16:03 | 6:36 - 7:21 | 6:10 | 5:40 | 5:13 | 4:53 | |
| 36 | 7:14 | 7:49 | 26:22 | 54:44 | 2:01:19 | 4:10:19 | 6:27 - 7:11 | 6:01 | 5:33 | 5:05 | 4:45 | |
| 37 | 7:04 | 7:38 | 25:46 | 53:29 | 1:58:34 | 4:04:50 | 6:19 - 7:02 | 5:53 | 5:26 | 5:00 | 4:38 | |
| 38 | 6:54 | 7:27 | 25:12 | 52:17 | 1:55:55 | 3:59:35 | 6:11 - 6:54 | 5:45 | 5:19 | 4:54 | 4:30 | |
| 39 | 6:44 | 7:17 | 24:39 | 51:09 | 1:53:24 | 3:54:34 | 6:03 - 6:46 | 5:37 | 5:12 | 4:48 | 4:25 | |
| 40 | 6:35 | 7:07 | 24:08 | 50:03 | 1:50:59 | 3:49:45 | 5:56 - 6:38 | 5:29 | 5:06 | 4:42 | 4:20 | |
| 41 | 6:27 | 6:58 | 23:38 | 49:01 | 1:48:40 | 3:45:09 | 5:49 - 6:31 | 5:22 | 5:00 | 4:36 | 4:15 | |
| 42 | 6:19 | 6:49 | 23:09 | 48:01 | 1:46:27 | 3:40:43 | 5:42 - 6:23 | 5:16 | 4:54 | 4:31 | 4:10 | |
| 43 | 6:11 | 6:41 | 22:41 | 47:04 | 1:44:20 | 3:36:28 | 5:35 - 6:16 | 5:09 | 4:49 | 4:26 | 4:05 | |
| 44 | 6:03 | 6:32 | 22:15 | 46:09 | 1:42:17 | 3:32:23 | 5:29 - 6:10 | 5:03 | 4:43 | 4:21 | 4:00 | |
| 45 | 5:56 | 6:25 | 21:50 | 45:16 | 1:40:20 | 3:28:26 | 5:23 - 6:03 | 4:57 | 4:38 | 4:16 | 3:55 | |
| 46 | 5:49 | 6:17 | 21:25 | 44:25 | 1:38:27 | 3:24:39 | 5:17 - 5:57 | 4:51 | 4:33 | 4:12 | 3:50 | |
| 47 | 5:42 | 6:10 | 21:02 | 43:36 | 1:36:38 | 3:21:00 | 5:12 - 5:51 | 4:46 | 4:29 | 4:07 | 3:45 | |
| 48 | 5:36 | 6:03 | 20:39 | 42:50 | 1:34:53 | 3:17:29 | 5:07 - 5:45 | 4:41 | 4:24 | 4:03 | 3:43 | |
| 49 | 5:30 | 5:56 | 20:18 | 42:04 | 1:33:12 | 3:14:06 | 5:01 - 5:40 | 4:36 | 4:20 | 3:59 | 3:40 | |
| 50 | 5:24 | 5:50 | 19:57 | 41:21 | 1:31:35 | 3:10:49 | 4:56 - 5:34 | 4:31 | 4:15 | 3:55 | 3:38 | |
| 51 | 5:18 | 5:44 | 19:36 | 40:39 | 1:30:02 | 3:07:39 | 4:52 - 5:29 | 4:27 | 4:11 | 3:51 | 3:35 | |
| 52 | 5:13 | 5:38 | 19:17 | 39:59 | 1:28:31 | 3:04:36 | 4:47 - 5:24 | 4:22 | 4:07 | 3:48 | 3:33 | |
| 53 | 5:07 | 5:32 | 18:58 | 39:20 | 1:27:04 | 3:01:39 | 4:43 - 5:19 | 4:18 | 4:04 | 3:44 | 3:30 | |
| 54 | 5:02 | 5:27 | 18:40 | 38:42 | 1:25:40 | 2:58:47 | 4:38 - 5:14 | 4:14 | 4:00 | 3:41 | 3:25 | |
| 55 | 4:57 | 5:21 | 18:22 | 38:06 | 1:24:18 | 2:56:01 | 4:34 - 5:10 | 4:10 | 3:56 | 3:37 | 3:23 | |
| 56 | 4:53 | 5:16 | 18:05 | 37:31 | 1:23:00 | 2:53:20 | 4:30 - 5:05 | 4:06 | 3:53 | 3:34 | 3:20 | |
| 57 | 4:48 | 5:11 | 17:49 | 36:57 | 1:21:43 | 2:50:45 | 4:26 - 5:01 | 4:03 | 3:50 | 3:31 | 3:18 | |
| 58 | 4:44 | 5:06 | 17:33 | 36:24 | 1:20:30 | 2:48:14 | 4:22 - 4:57 | 3:59 | 3:46 | 3:28 | 3:13 | |
| 59 | 4:39 | 5:02 | 17:17 | 35:52 | 1:19:18 | 2:45:47 | 4:19 - 4:53 | 3:56 | 3:43 | 3:25 | 3:10 | |
| 60 | 4:35 | 4:57 | 17:03 | 35:22 | 1:18:09 | 2:43:25 | 4:15 - 4:49 | 3:52 | 3:40 | 3:23 | 3:08 | |
| 61 | 4:31 | 4:53 | 16:48 | 34:52 | 1:17:02 | 2:41:08 | 4:11 - 4:45 | 3:49 | 3:37 | 3:20 | 3:05 | |
| 62 | 4:27 | 4:49 | 16:34 | 34:23 | 1:15:57 | 2:38:54 | 4:08 - 4:41 | 3:46 | 3:34 | 3:17 | 3:03 | |
| 63 | 4:24 | 4:45 | 16:20 | 33:55 | 1:14:54 | 2:36:44 | 4:05 - 4:38 | 3:43 | 3:32 | 3:15 | 3:00 | |
| 64 | 4:20 | 4:41 | 16:07 | 33:28 | 1:13:53 | 2:34:38 | 4:02 - 4:34 | 3:40 | 3:29 | 3:12 | 2:58 | |
| 65 | 4:16 | 4:37 | 15:54 | 33:01 | 1:12:53 | 2:32:35 | 3:59 - 4:31 | 3:37 | 3:26 | 3:10 | 2:55 | |
| 66 | 4:13 | 4:33 | 15:42 | 32:35 | 1:11:56 | 2:30:36 | 3:56 - 4:28 | 3:34 | 3:24 | 3:08 | 2:53 | |
| 67 | 4:10 | 4:30 | 15:29 | 32:11 | 1:11:00 | 2:28:40 | 3:53 - 4:24 | 3:31 | 3:21 | 3:05 | 2:50 | |
| 68 | 4:06 | 4:26 | 15:18 | 31:46 | 1:10:05 | 2:26:47 | 3:50 - 4:21 | 3:29 | 3:19 | 3:03 | 2:48 | |
| 69 | 4:03 | 4:23 | 15:06 | 31:23 | 1:09:12 | 2:24:57 | 3:47 - 4:18 | 3:26 | 3:16 | 3:01 | 2:45 | |
| 70 | 4:00 | 4:19 | 14:55 | 31:00 | 1:08:21 | 2:23:10 | 3:44 - 4:15 | 3:24 | 3:14 | 2:59 | 2:43 | |
| 71 | 3:57 | 4:16 | 14:44 | 30:38 | 1:07:31 | 2:21:26 | 3:42 - 4:12 | 3:21 | 3:12 | 2:57 | 2:40 | |
| 72 | 3:54 | 4:13 | 14:33 | 30:16 | 1:06:42 | 2:19:44 | 3:40 - 4:10 | 3:19 | 3:10 | 2:55 | 2:38 | |
| 73 | 3:52 | 4:10 | 14:23 | 29:55 | 1:05:54 | 2:18:05 | 3:37 - 4:07 | 3:16 | 3:08 | 2:53 | 2:38 | |
| 74 | 3:49 | 4:07 | 14:13 | 29:34 | 1:05:08 | 2:16:29 | 3:34 - 4:04 | 3:14 | 3:06 | 2:51 | 2:35 | |
| 75 | 3:46 | 4:04 | 14:03 | 29:14 | 1:04:23 | 2:14:55 | 3:32 - 4:01 | 3:12 | 3:04 | 2:49 | 2:33 | |
| 76 | 3:44 | 4:02 | 13:54 | 28:55 | 1:03:39 | 2:13:23 | 3:30 - 3:58 | 3:10 | 3:02 | 2:48 | 2:30 | |
| 77 | 3:41 | 3:58 | 13:44 | 28:36 | 1:02:56 | 2:11:54 | 3:28 - 3:56 | 3:08 | 3:00 | 2:46 | 2:28 | |
| 78 | 3:39 | 3:56 | 13:35 | 28:17 | 1:02:15 | 2:10:27 | 3:25 - 3:53 | 3:06 | 2:58 | 2:44 | 2:28 | |
| 79 | 3:37 | 3:54 | 13:26 | 27:59 | 1:01:34 | 2:09:02 | 3:23 - 3:51 | 3:03 | 2:56 | 2:42 | 2:25 | |
| 80 | 3:34 | 3:51 | 13:18 | 27:41 | 1:00:54 | 2:07:38 | 3:21 - 3:49 | 3:01 | 2:54 | 2:41 | 2:25 | |
| 81 | 3:32 | 3:49 | 13:09 | 27:24 | 1:00:15 | 2:06:17 | 3:19 - 3:46 | 3:00 | 2:53 | 2:39 | 2:23 | |
| 82 | 3:30 | 3:46 | 13:01 | 27:07 | 59:38 | 2:04:57 | 3:17 - 3:44 | 2:58 | 2:51 | 2:38 | 2:20 | |
| 83 | 3:28 | 3:44 | 12:53 | 26:51 | 59:01 | 2:03:40 | 3:15 - 3:42 | 2:56 | 2:49 | 2:36 | 2:20 | |
| 84 | 3:26 | 3:42 | 12:45 | 26:34 | 58:25 | 2:02:24 | 3:13 - 3:40 | 2:54 | 2:48 | 2:35 | 2:18 | |
| 85 | 3:24 | 3:40 | 12:37 | 26:19 | 57:50 | 2:01:10 | 3:11 - 3:38 | 2:52 | 2:46 | 2:33 | 2:18 |
Values from Jack Daniels' Running Formula 4th Edition (Tables 5.1 & 5.2)
About VDOT
VDOT is a practical measure of running performance developed by Jack Daniels, Ph.D. It represents your current running ability and is used to determine appropriate training paces.
Unlike VO2max, which requires laboratory testing, VDOT can be calculated from any recent race performance. It accounts for both aerobic capacity and running economy.
Training Pace Zones
EasyConversational pace for building aerobic base and recovery runs.
MarathonGoal marathon race pace — comfortably hard but sustainable.
ThresholdComfortably hard effort that improves lactate threshold.
IntervalHard effort near VO2max to increase aerobic capacity.
RepetitionFast repetitions to improve speed, form, and running economy.
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