VDOT Training Pace Calculator
Use a recent race result to estimate your Jack Daniels VDOT, derive five training paces and predict other race distances.
10 km
Your VDOT
40.0
Competitive recreational runner
Five Training Paces
| Zone | Pace (/km) | Description |
|---|---|---|
E Easy | 6:07 | Aerobic base and daily mileage; conversational effort |
M Marathon | 5:23 | Marathon race pace; below aerobic threshold |
T Threshold | 5:05 | Lactate-threshold work; sustainable for roughly 20-40 minutes |
I Interval | 4:36 | VO2max repeats, typically 3-5 minutes |
R Repetition | 4:11 | Speed, mechanics and economy; 200-600 m repeats |
Predicted Times at Other Distances
If your current fitness matches VDOT 40.0, these are equivalent race performances.
| Distance | Predicted time | Pace |
|---|---|---|
| 5 km | 00:24:06 | 4:49 / km |
| 10 km | 00:50:00 | 5:00 / km |
| Half marathon (21.0975 km) | 01:50:52 | 5:15 / km |
| Marathon (42.195 km) | 03:49:34 | 5:26 / km |
What Is VDOT?
VDOT is Jack Daniels’ running-fitness metric. It uses race velocity and distance to estimate your current effective VO2max without a lab test.
VDOT compresses your current ability into one number, then maps that number to five training paces:
- E Easy: aerobic base and most long-run mileage
- M Marathon: target marathon pace
- T Threshold: lactate-threshold tempo work for 20-40 minutes
- I Interval: VO2max work, usually 3-5 minute repeats
- R Repetition: speed and economy, usually 200-600 m repeats
Source: Jack Daniels' Running Formula
Three Marathon Training Schools
VDOT paces are tools; the right periodization style depends on your goal and weekly mileage.
| Method | Core idea | Typical weekly mileage | Long-run cap |
|---|---|---|---|
| Daniels | VDOT quantified training and periodization (Base -> Q -> Peak); I pace often appears before T pace. | 40-110 km | 32 km (20 mi) |
| Pfitzinger | Threshold and long runs anchor the plan; VO2max work arrives closer to race day. | 55-140 km | 35 km (22 mi) |
| Hanson | Cumulative fatigue training with a deliberate long-run cap and lots of marathon-pace volume. | 60-95 km | 26 km (16 mi) |
How to choose
- Newer runners or weekly mileage < 50 km -> Daniels, because the structure is clear and effective at moderate volume.
- Chasing sub-3 / sub-3:30 -> Pfitzinger, because the long-run plus threshold combination is demanding.
- Want consistency and lower injury stress -> Hanson, because intensity is distributed and long runs are capped.
Source: Pfitzinger Advanced Marathoning, Hanson's Marathon Method, Jack Daniels Running Formula