Jack Daniels VDOT Calculator and Tables
Running Training: Determining your current level of fitness.
Article By: Jack Daniels
This article is a continuation from Part 3: Goals
of Training
Original Article: Part 1: Principles of Training
VDOT Calculator
Enter a recent race to find your VDOT, the times you could expect at other distances, and your training paces from Tables 1 and 2 below.
Equivalent race times
| Distance | Time | Pace /mile | Pace /km |
|---|
Training paces
| Type | Pace |
|---|
Race times are calculated with the Daniels-Gilbert oxygen-cost equations used to build Table 1. Training paces are read from Table 2 (in between whole VDOT values, they are interpolated).
Put your VDOT to work
The Jack Daniels series
- Part 1: Principles and Needs
- Part 2: Aerobic Profile
- Part 3: Goals of Training
- Part 4: Determining your current level of fitness (this page)
- Part 5: Setting Up a Season of Training
Part 4: Determining your current level of fitness.
By using standard values for running economy and by having a timed Performance over at least one running distance, a fitness ("VDOT") value can be assigned to you for training and race-prediction purposes. Table 1 provides this information. To use this VDOT Table, you merely look up a time associated with a distance you have recently run and read across to the column headed by "VDOT". VDOT is an adjusted V02max (which may or may not match a laboratory-generated V02max), which tells you how you might race for other distances (in the row, associated with the same VDOT), and also tells you how first to perform different types of training (Table 2 provides the training-intensity information).
When using a race performance to identify a VDOT, which will then be used to predict a performance for another, yet-to-be-run distance, make sure you use performances run under similar conditions (terrain, wind, temperature and altitude). Also,a longer race (15K to 25K, for example) will usually be a better marathon predictor than would be a 1-mile or 5K race.
When using a current VDOT to determine training intensities, you plug the identified VDOT into Table 2 and read across that row to identify paces for Easy / Long (E/L) runs, Marathon-pace (MP) training, Threshold (T) runs, Intervals (1) and Repetitions (R) training. Don't try to beat the assigned training intensities; to train faster, you first must justify a higher VDOT by performing better in a race situation.
Download both tables as a printable PDF (2 pages, US Letter)
Table 1: VDOT values associated with times raced over some popular distances
| VDOT | 1500 | Mile | 3000 | 2-mile | 5000 | 10,000 | 15,000 | 1/2 Mara | Marathon |
|---|---|---|---|---|---|---|---|---|---|
| 30 | 8:30 | 9:11 | 17:56 | 19:19 | 30:40 | 63:46 | 98:14 | 2:21:04 | 4:49:17 |
| 32 | 8:02 | 8:41 | 16:59 | 18:18 | 29:05 | 60:26 | 93:07 | 2:13:49 | 4:34:59 |
| 34 | 7:37 | 8:14 | 16:09 | 17:24 | 27:39 | 57:26 | 88:30 | 2:07:16 | 4:22:03 |
| 36 | 7:14 | 7:49 | 15:23 | 16:34 | 26:22 | 54:44 | 84:20 | 2:01:19 | 4:10:19 |
| 38 | 6:54 | 7:27 | 14:41 | 15:49 | 25:12 | 52:17 | 80:33 | 1:55:55 | 3:59:35 |
| 40 | 6:35 | 7:07 | 14:03 | 15:08 | 24:08 | 50:03 | 77:06 | 1:50:59 | 3:49:45 |
| 42 | 6:19 | 6:49 | 13:28 | 14:31 | 23:09 | 48:01 | 73:56 | 1:46:27 | 3:40:43 |
| 44 | 6:03 | 6:32 | 12:55 | 13:56 | 22:15 | 46:09 | 71:02 | 1:42:17 | 3:32:23 |
| 45 | 5:56 | 6:25 | 12:40 | 13:40 | 21:50 | 45:16 | 69:40 | 1:40:20 | 3:28:26 |
| 46 | 5:49 | 6:17 | 12:26 | 13:25 | 21:25 | 44:25 | 68:22 | 1:38:27 | 3:24:39 |
| 47 | 5:42 | 6:10 | 12:12 | 13:10 | 21:02 | 43:36 | 67:06 | 1:36:38 | 3:21:00 |
| 48 | 5:36 | 6:03 | 11:58 | 12:55 | 20:39 | 42:50 | 65:53 | 1:34:53 | 3:17:29 |
| 49 | 5:30 | 5:56 | 11:45 | 12:41 | 20:18 | 42:04 | 64:44 | 1:33:12 | 3:14:06 |
| 50 | 5:24 | 5:50 | 11:33 | 12:28 | 19:57 | 41:21 | 63:36 | 1:31:35 | 3:10:49 |
| 51 | 5:18 | 5:44 | 11:21 | 12:15 | 19:36 | 40:39 | 62:31 | 1:30:02 | 3:07:39 |
| 52 | 5:13 | 5:38 | 11:09 | 12:02 | 19:17 | 39:59 | 61:29 | 1:28:31 | 3:04:36 |
| 53 | 5:07 | 5:32 | 10:58 | 11:50 | 18:58 | 39:20 | 60:28 | 1:27:04 | 3:01:39 |
| 54 | 5:02 | 5:27 | 10:47 | 11:39 | 18:40 | 38:42 | 59:30 | 1:25:40 | 2:58:47 |
| 55 | 4:57 | 5:21 | 10:37 | 11:28 | 18:22 | 38:06 | 58:33 | 1:24:18 | 2:56:01 |
| 56 | 4:53 | 5:16 | 10:27 | 11:17 | 18:05 | 37:31 | 57:39 | 1:23:00 | 2:53:20 |
| 57 | 4:48 | 5:11 | 10:17 | 11:06 | 17:49 | 36:57 | 56:46 | 1:21:43 | 2:50:45 |
| 58 | 4:44 | 5:06 | 10:08 | 10:56 | 17:33 | 36:24 | 55:55 | 1:20:30 | 2:48:14 |
| 59 | 4:39 | 5:02 | 9:58 | 10:46 | 17:17 | 35:52 | 55:06 | 1:19:18 | 2:45:47 |
| 60 | 4:35 | 4:57 | 9:50 | 10:37 | 17:03 | 35:22 | 54:18 | 1:18:09 | 2:43:25 |
| 61 | 4:31 | 4:53 | 9:41 | 10:27 | 16:48 | 34:52 | 53:32 | 1:17:02 | 2:41:08 |
| 62 | 4:27 | 4:49 | 9:33 | 10:18 | 16:34 | 34:23 | 52:47 | 1:15:57 | 2:38:54 |
| 63 | 4:24 | 4:45 | 9:25 | 10:10 | 16:20 | 33:55 | 52:03 | 1:14:54 | 2:36:44 |
| 64 | 4:20 | 4:41 | 9:17 | 10:01 | 16:07 | 33:28 | 51:21 | 1:13:53 | 2:34:38 |
| 65 | 4:16 | 4:37 | 9:09 | 9:53 | 15:54 | 33:01 | 50:40 | 1:12:53 | 2:32:35 |
| 66 | 4:13 | 4:33 | 9:02 | 9:45 | 15:42 | 32:35 | 50:00 | 1:11:56 | 2:30:36 |
| 67 | 4:10 | 4:30 | 8:55 | 9:37 | 15:29 | 32:11 | 49:22 | 1:11:00 | 2:28:40 |
| 68 | 4:06 | 4:26 | 8:48 | 9:30 | 15:18 | 31:46 | 48:44* | 1:10:05 | 2:26:47 |
| 69 | 4:03 | 4:23 | 8:41 | 9:23 | 15:06 | 31:23 | 48:08 | 1:09:12 | 2:24:57 |
| 70 | 4:00 | 4:19 | 8:34 | 9:16 | 14:55 | 31:00 | 47:32 | 1:08:21 | 2:23:10 |
| 71 | 3:57 | 4:16 | 8:28 | 9:09 | 14:44 | 30:38 | 46:58 | 1:07:31 | 2:21:26 |
| 72 | 3:54 | 4:13 | 8:22 | 9:02 | 14:33 | 30:16 | 46:24 | 1:06:42 | 2:19:44 |
| 73 | 3:52 | 4:10 | 8:16 | 8:55 | 14:23 | 29:55 | 45:51 | 1:05:54 | 2:18:05 |
| 74 | 3:49 | 4:07 | 8:10 | 8:49 | 14:13 | 29:34 | 45:19 | 1:05:08 | 2:16:29 |
| 75 | 3:46 | 4:04 | 8:04 | 8:43 | 14:03 | 29:14 | 44:48 | 1:04:23 | 2:14:55 |
| 76 | 3:44 | 4:02 | 7:58 | 8:37 | 13:54 | 28:55 | 44:18 | 1:03:39 | 2:13:23 |
| 77 | 3:41+ | 3:58+ | 7:53 | 8:31 | 13:44 | 28:36 | 43:49 | 1:02:56 | 2:11:54 |
| 78 | 3:38.8 | 3:56.2 | 7:48 | 8:25 | 13:35 | 28:17 | 43:20 | 1:02:15 | 2:10:27 |
| 79 | 3:36.5 | 3:53.7 | 7:43 | 8:20 | 13:26 | 27:59 | 42:52 | 1:01:34 | 2:09:02 |
| 80 | 3:34.2 | 3:51.2 | 7:37.5 | 8:14.2 | 13:17.8 | 27:41.2 | 42:25 | 1:00:54 | 2:07:38 |
| 81 | 3:31.9 | 3:48.7 | 7:32.5 | 8:08.9 | 13:09.3 | 27:24 | 41:58 | 1:00:15 | 2:06:17 |
| 82 | 3:29.7 | 3:46.4 | 7:27.8 | 8:03.7 | 13:01.1 | 27:07 | 41:32 | 59:38 | 2:04:57 |
| 83 | 3:27.6 | 3:44.1 | 7:23.1 | 7:58.7 | 12:53.0 | 26:51 | 41:06 | 59:01 | 2:03:40 |
| 84 | 3:25.5 | 3:41.8 | 7:18.5 | 7:53.7 | 12:45.2 | 26:34 | 40:42 | 58:25 | 2:02:24 |
| 85 | 3:23.5 | 3:39.6 | 7:14.1 | 7:48.9 | 12:37.4 | 26:19 | 40:17 | 57:50 | 2:01:10 |
Table 2: Training intensities based on current VDOT
E/L = Easy / Long runs, MP = Marathon pace, T = Threshold, I = Interval, R = Repetition. Times under two minutes are given in seconds, as in the original (98 = 1:38).
| VDOT | E (Easy) / L (Long) | MP | T (Threshold pace) | I (Interval pace) | R (Rep pace) | ||||||||
|---|---|---|---|---|---|---|---|---|---|---|---|---|---|
| per km | per mile | per mile | 400 | 1000 | Mile | 400 | 1000 | 1200 | Mile | 200 | 400 | 800 | |
| 30 | 7:37 | 12:16 | 11:02 | 2:33 | 6:24 | 10:18 | 2:22 | 67 | 2:16 | ||||
| 32 | 7:16 | 11:41 | 10:29 | 2:26 | 6:05 | 9:47 | 2:14 | 63 | 2:08 | ||||
| 34 | 6:56 | 11:09 | 10:00 | 2:19 | 5:48 | 9:20 | 2:08 | 60 | 2:02 | ||||
| 36 | 6:38 | 10:40 | 9:33 | 2:13 | 5:33 | 8:55 | 2:02 | 5:07 | 57 | 1:55 | |||
| 38 | 6:22 | 10:14 | 9:08 | 2:07 | 5:19 | 8:33 | 1:56 | 4:54 | 54 | 1:50 | |||
| 40 | 6:07 | 9:50 | 8:46 | 2:02 | 5:06 | 8:12 | 1:52 | 4:42 | 52 | 1:46 | |||
| 42 | 5:53 | 9:28 | 8:25 | 1:57 | 4:54 | 7:52 | 1:48 | 4:31 | 50 | 1:42 | |||
| 44 | 5:40 | 9:07 | 8:06 | 1:53 | 4:43 | 7:33 | 1:44 | 4:21 | 48 | 98 | |||
| 45 | 5:34 | 8:58 | 7:57 | 1:51 | 4:38 | 7:25 | 1:42 | 4:16 | 47 | 96 | |||
| 46 | 5:28 | 8:48 | 7:48 | 1:49 | 4:33 | 7:17 | 1:40 | 4:12 | 5:00 | 46 | 94 | ||
| 47 | 5:23 | 8:39 | 7:40 | 1:47 | 4:29 | 7:10 | 98 | 4:07 | 4:54 | 45 | 92 | ||
| 48 | 5:17 | 8:31 | 7:32 | 1:45 | 4:24 | 7:02 | 96 | 4:03 | 4:49 | 44 | 90 | ||
| 49 | 5:12 | 8:22 | 7:24 | 1:43 | 4:20 | 6:55 | 95 | 3:59 | 4:45 | 44 | 89 | ||
| 50 | 5:07 | 8:14 | 7:17 | 1:42 | 4:15 | 6:51 | 93 | 3:55 | 4:41 | 43 | 87 | ||
| 51 | 5:02 | 8:07 | 7:09 | 1:40 | 4:11 | 6:44 | 92 | 3:51 | 4:36 | 42 | 86 | ||
| 52 | 4:58 | 7:59 | 7:02 | 98 | 4:07 | 6:38 | 91 | 3:48 | 4:33 | 42 | 85 | ||
| 53 | 4:53 | 7:52 | 6:56 | 97 | 4:04 | 6:32 | 90 | 3:44 | 4:29 | 41 | 84 | ||
| 54 | 4:49 | 7:45 | 6:49 | 95 | 4:00 | 6:26 | 88 | 3:41 | 4:25 | 40 | 82 | ||
| 55 | 4:45 | 7:38 | 6:43 | 94 | 3:56 | 6:20 | 87 | 3:37 | 4:21 | 40 | 81 | ||
| 56 | 4:40 | 7:31 | 6:37 | 93 | 3:53 | 6:15 | 86 | 3:34 | 4:18 | 39 | 80 | ||
| 57 | 4:36 | 7:25 | 6:31 | 91 | 3:50 | 6:09 | 85 | 3:31 | 4:15 | 39 | 79 | ||
| 58 | 4:33 | 7:19 | 6:25 | 90 | 3:45 | 6:04 | 83 | 3:28 | 4:10 | 38 | 77 | ||
| 59 | 4:29 | 7:13 | 6:19 | 89 | 3:43 | 5:59 | 82 | 3:25 | 4:07 | 37 | 76 | ||
| 60 | 4:25 | 7:07 | 6:14 | 88 | 3:40 | 5:54 | 81 | 3:23 | 4:03 | 37 | 75 | 2:30 | |
| 61 | 4:22 | 7:01 | 6:09 | 86 | 3:37 | 5:50 | 80 | 3:20 | 4:00 | 36 | 74 | 2:28 | |
| 62 | 4:18 | 6:56 | 6:04 | 85 | 3:34 | 5:45 | 79 | 3:17 | 3:57 | 36 | 73 | 2:26 | |
| 63 | 4:15 | 6:50 | 5:59 | 84 | 3:32 | 5:41 | 78 | 3:15 | 3:54 | 35 | 72 | 2:24 | |
| 64 | 4:12 | 6:45 | 5:54 | 83 | 3:29 | 5:36 | 77 | 3:12 | 3:51 | 35 | 71 | 2:22 | |
| 65 | 4:09 | 6:40 | 5:49 | 82 | 3:26 | 5:32 | 76 | 3:10 | 3:48 | 34 | 70 | 2:20 | |
| 66 | 4:05 | 6:35* | 5:45 | 81 | 3:24 | 5:28 | 75 | 3:08 | 3:45 | 5:00 | 34 | 69 | 2:18 |
| 67 | 4:02 | 6:30 | 5:40 | 80 | 3:21 | 5:24 | 74 | 3:05 | 3:42 | 4:57 | 33 | 68 | 2:16 |
| 68 | 4:00 | 6:26 | 5:36 | 79 | 3:19 | 5:20 | 73 | 3:03 | 3:39 | 4:53 | 33 | 67 | 2:14 |
| 69 | 3:57 | 6:21 | 5:32 | 78 | 3:16 | 5:16 | 72 | 3:01 | 3:36 | 4:50 | 32 | 66* | 2:12 |
| 70 | 3:54 | 6:17 | 5:28 | 77 | 3:14 | 5:13 | 71 | 2:59 | 3:34 | 4:46 | 32 | 65 | 2:10 |
| 71 | 3:51 | 6:12 | 5:24 | 76 | 3:12 | 5:09 | 70 | 2:57 | 3:31 | 4:43 | 31 | 64 | 2:08 |
| 72 | 3:49 | 6:08 | 5:20 | 76 | 3:10 | 5:05 | 69 | 2:55 | 3:29 | 4:40 | 31 | 63 | 2:06 |
| 73 | 3:46 | 6:04 | 5:16 | 75 | 3:08 | 5:02 | 69 | 2:53 | 3:27 | 4:37 | 31 | 62 | 2:05 |
| 74 | 3:44 | 6:00 | 5:12 | 74 | 3:06 | 4:59 | 68 | 2:51 | 3:25 | 4:34 | 30 | 62 | 2:04 |
| 75 | 3:41 | 5:56 | 5:09 | 74 | 3:04 | 4:56 | 67 | 2:49 | 3:22 | 4:31 | 30 | 61 | 2:03 |
| 76 | 3:39 | 5:52 | 5:05 | 73 | 3:02 | 4:52 | 66 | 2:48 | 3:20 | 4:28 | 29 | 60 | 2:02 |
| 77 | 3:36 | 5:48 | 5:01 | 72 | 3:00 | 4:49 | 65 | 2:46 | 3:18 | 4:25 | 29 | 59 | 2:00 |
| 78 | 3:34 | 5:45 | 4:58 | 71 | 2:58 | 4:46 | 65 | 2:44 | 3:16 | 4:23 | 29 | 59 | 1:59 |
| 79 | 3:32 | 5:41 | 4:55 | 70 | 2:56 | 4:43 | 64 | 2:42 | 3:14 | 4:20 | 28 | 58 | 1:58 |
| 80 | 3:30 | 5:38 | 4:52 | 70 | 2:54 | 4:41 | 64 | 2:41 | 3:12 | 4:17 | 28 | 58 | 1:56 |
| 81 | 3:28 | 5:34 | 4:49 | 69 | 2:53 | 4:38 | 63 | 2:39 | 3:10 | 4:15 | 28 | 57 | 1:55 |
| 82 | 3:26 | 5:31 | 4:46 | 68 | 2:51 | 4:35 | 62 | 2:38 | 3:08 | 4:12 | 27 | 56 | 1:54 |
| 83 | 3:24 | 5:28 | 4:43 | 68 | 2:49 | 4:32 | 62 | 2:36 | 3:07 | 4:10 | 27 | 56 | 1:53 |
| 84 | 3:22 | 5:25 | 4:40 | 67 | 2:48 | 4:30 | 61 | 2:35 | 3:05 | 4:08 | 27 | 55 | 1:52 |
| 85 | 3:20 | 5:21 | 4:37 | 66 | 2:46 | 4:27 | 61 | 2:33 | 3:03 | 4:05 | 27 | 55 | 1:51 |
Corrections
These tables were typed from the original printed tables (shown below). Three values were misprinted in the original and are corrected here; each was confirmed against the rest of its row and column.
- Table 1, VDOT 68, 15,000: printed as 38:44, shown here as 48:44.
- Table 2, VDOT 66, E/L per mile: printed as 6:53, shown here as 6:35.
- Table 2, VDOT 69, R 400: printed as 62, shown here as 66.
Original printed tables
Tap or click a table to open it full size.
Part 5: Setting up a season of training: Continue to Part 5