VDOT Calculator (Training Paces)

Free VDOT calculator. Convert any race time (5K to marathon) into VDOT-based training paces for easy runs, tempo, threshold, and intervals.

VDOT is a practical way to translate race results into training paces. Use it to keep easy days easy and hard days appropriately hard.

VDOT-inspired pacing guidance
Works for 5K, 10K, half, marathon
Useful for building workout targets

How to use a VDOT calculator

Use a recent race time to generate training pace zones using VDOT-style methodology.

Pick a recent race: Use your most recent hard effort (ideally within 6-8 weeks).
Enter distance + time: Input the distance and your finish time.
Train by zones: Use the suggested zones to guide workouts and long runs.

Frequently asked questions

What does VDOT mean?

VDOT is a performance-based metric popularized by coach Jack Daniels. It helps runners set training paces from race results.

Do I need a lab test to use VDOT?

No. A recent race result is enough to estimate a practical training level.

Training pace reference

Training paces by recent 5K time (min/km)
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

Other TrainPace tools

For AI agents

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.