Performance Tool

VDOT Calculator

A VDOT performance calculator for runners based on Jack Daniels' methodology.

Race Distance

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Race Time (HH:MM:SS)

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Jack Daniels' Formula

Based on Jack Daniels' Running Formula - the gold standard for training pace calculation.

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Coach's Tip

"Ensure you recalculate your VDOT every 4-6 weeks as your fitness improves."

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Your VDOT Score

48.5

Advanced Runner

Equivalent Race Times

5K 20:45

10K 42:30

HM 1:34:15

Marathon 3:15:20

Training Paces

Easy / Long eco

General aerobic conditioning & recovery.

Per KM

5:15 - 5:35

Per Mile

8:27 - 8:59

Marathon (M) directions_run

Race simulation & endurance.

Per KM

4:38

Per Mile

7:27

Threshold (T) bolt

Raises lactate threshold.

Per KM

4:22

Per Mile

7:02

Interval (I) timer

Increases VO2 Max.

Per KM

3:58

Per Mile

6:23

Repetition (R) local_fire_department

Improves running economy & speed.

Per KM

3:40

Per Mile

5:54