Easy
Aerobic running and long-run control
per km
6:40
per mile
10:44
VDOT calculator
VDOT calculator for training paces
Put in a recent race. Honest one, not the one you still argue about. You get a VDOT and the paces Jack Daniels would hand you for easy, marathon, threshold, interval, and reps.
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.
What does VDOT mean in running?
VDOT is a running ability score created by Dr. Jack Daniels that combines VO2 max and running economy into a single number. It lets you determine exact training paces for easy runs, threshold, intervals, and marathon pace.
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
Easy pace from a recent race. A range, so the recovery day stays a recovery day.
Open guideFree 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 guideInterval pace
Interval pace calculator
Calculate interval training pace from a recent race. See how interval differs from threshold and easy. Free VDOT zones.
Open guideThreshold pace
Threshold pace calculator
Calculate lactate threshold / threshold pace from a recent race result. Distinct from a continuous tempo block. Free VDOT-based target.
Open guideAdaptive 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.
Start with a free plan.
Download Runapt and build your first training week. The free plan has no time limit.
Or start on the web