Running Training Pace Calculator
Get easy, marathon, threshold, interval and repetition training paces from a recent race, using Jack Daniels' VDOT.
About the Running Training Pace Calculator
Enter a recent race distance and finish time. The calculator gives your VDOT and the training paces for easy, marathon, threshold, interval and repetition runs, per mile or per km.
Coach Jack Daniels' VDOT is an effective VO₂max derived from race performance with the Daniels–Gilbert oxygen-cost equations. Training paces are set at percentages of that VO₂max: easy about 59–74%, threshold about 88%, interval about 97.5% and repetition faster still. Equivalent race times assume you're trained for that distance; the marathon prediction needs marathon-specific training.
The formula
VO₂ = −4.60 + 0.182258v + 0.000104v²; %max = 0.8 + 0.1894393e^(−0.012778t) + 0.2989558e^(−0.1932605t); VDOT = VO₂ ÷ %max
Worked example
A 10K in 50:00
- VDOT 40
- Easy runs 9:25–11:15 per mile; threshold 8:12
- Intervals 7:33; repetitions 7:06 per mile
Questions people ask
Why so slow for easy runs?
Easy running builds aerobic fitness with less fatigue and injury risk.
How often should I update it?
After each race or every 4–6 weeks of training.