Easy
Aerobic running and long-run control
per km
6:40
per mile
10:44
Free calculator
Free VDOT Pace Calculator
Use a recent race result to estimate current fitness and convert it into training paces you can use today.
Included on this page
Easy, marathon, threshold, interval, and repetition paces
Outputs min/km and min/mile
Best with a recent honest race or time trial
Recent result
Calculate your training paces
Finish time
45:00 for 10 km
VDOT estimate
45.3
from race result
Race pace
4:30/km
Marathon
Sustainable race-specific endurance
per km
5:50
per mile
9:23
Threshold
Comfortably hard tempo and cruise intervals
per km
5:15
per mile
8:27
Interval
VO2max repeats around 3-5 minutes
per km
4:50
per mile
7:47
Repetition
Fast relaxed reps and economy work
per km
4:35
per mile
7:23
Turn these paces into a full adaptive race plan.
Runapt uses your current fitness, race date, training days, readiness, and route needs to build the whole block around these targets.
Build my adaptive race planTraining notes
Make the plan fit the runner.
Use current fitness
Training paces should reflect what you can run now, not only the goal you hope to reach.
Keep zones purposeful
Each pace has a different job. Mixing them randomly makes training harder to adapt.
Turn numbers into weeks
Paces become useful when they are attached to progression, recovery, and race timing.
FAQ
What is a VDOT calculator?
A VDOT calculator converts a recent race result into a single fitness number, then uses it to set your easy, marathon, threshold, interval, and repetition training paces.
How do I find my VDOT paces?
Enter an honest recent race or time-trial result above and the calculator returns your VDOT training paces in min/km and min/mile.
Is this the same as the Run SMART Project / Daniels calculator?
It uses the same Jack Daniels VDOT methodology to estimate training paces. Runapt then turns those paces into an adaptive plan that updates as your fitness changes.
Do I need a recent race to use this calculator?
A recent race or hard time trial, within the last 4-6 weeks, gives the most accurate paces. Older or very easy efforts tend to underestimate your current fitness.
What if my paces feel too easy or too hard?
VDOT paces are a starting point based on your input result. Runapt’s adaptive plan adjusts them further over time based on your actual training and readiness.
Does the calculator account for hills or heat?
No, the calculator gives baseline paces from flat, moderate conditions. Slow down for hills, heat, or fatigue regardless of what the number says.
Related guides
Keep building the plan.
Free calculator
Free Easy Run Pace Calculator
Calculate your ideal easy running pace range from a recent race result. Learn how to protect your recovery days and build aerobic base for free!
Open guide →Free calculator
Free Tempo Run Pace Calculator
Calculate your tempo and threshold run pace targets from a recent race or time trial result. Optimize your structured speed workouts for free!
Open guide →Pace chart
5K pace chart
Use a free 5K pace chart with finish-time examples, then build an adaptive 5K plan in Runapt.
Open guide →Adaptive plan
Want this adjusted to your fitness, recovery, and schedule?
Start your Runapt plan and turn this calculator or sample structure into a race block that adapts when life changes.