8K pace calculator. Enter your 8K time to generate VDOT-style training paces for easy runs, tempo, threshold, and intervals.
Use an 8K result to set realistic paces for threshold workouts and longer intervals.
| 5K time | VDOT | Easy | Marathon | Threshold | Interval | Rep |
|---|---|---|---|---|---|---|
| 15:00 | 69.6 | 3:45–4:30 | 3:23–3:42 | 3:15 | 2:56 | 2:32 |
| 17:30 | 58.2 | 4:20–5:12 | 3:54–4:17 | 3:46 | 3:23 | 2:56 |
| 20:00 | 49.8 | 4:54–5:53 | 4:26–4:51 | 4:16 | 3:51 | 3:19 |
| 22:30 | 43.4 | 5:29–6:34 | 4:57–5:25 | 4:46 | 4:18 | 3:43 |
| 25:00 | 38.3 | 6:03–7:14 | 5:28–5:59 | 5:16 | 4:45 | 4:06 |
| 27:30 | 34.2 | 6:37–7:53 | 5:59–6:33 | 5:46 | 5:13 | 4:30 |
| 30:00 | 30.8 | 7:11–8:32 | 6:30–7:06 | 6:16 | 5:40 | 4:54 |
| 32:30 | 28.0 | 7:44–9:10 | 7:01–7:39 | 6:46 | 6:07 | 5:17 |
| 35:00 | 25.6 | 8:17–9:48 | 7:31–8:12 | 7:15 | 6:34 | 5:41 |
Every page on this site has a Markdown mirror at the same path with a .md suffix (for example /calculator.md), and honors an Accept: text/markdown request header on the HTML URL. The calculations here are also available as callable tools through a free public MCP server — no account or API key.