VDOT Calculator
Free calculator·Instant results
VDOT
40.4
- Threshold pace
- 8:08/mi
- Interval pace
- 7:29/mi
- Easy pace
- 10:45/mi
| Pace | Value | Use |
|---|---|---|
| Easy | 9:46–10:45/mi | most of your weekly volume |
| Marathon | 8:41/mi | long-run segments |
| Threshold | 8:08/mi | 20–40 min of tempo work |
| Interval | 7:29/mi | 3–5 min reps |
| Repetition | 7:03/mi | 200–400 m reps |
| 5K equivalent | 23:55 | |
| 10K equivalent | 49:37 | |
| Half marathon equivalent | 1:50:00 | |
| Marathon equivalent | 3:47:50 |
The numbers
How it works
This vdot calculator applies Jack Daniels' formulas to one race and returns your VDOT plus the paces to train at. The example 1:50:00 Half marathon is VDOT 40.4.
At that level, easy runs sit near 10:45/mi, marathon pace is 8:41/mi, threshold is 8:08/mi, intervals 7:29/mi and repetitions 7:03/mi. The table adds equivalent race times.
Questions
FAQ
What is VDOT?
A performance-based VO2max estimate from Jack Daniels' Running Formula; 1:50:00 for the Half marathon is 40.4.
What is threshold pace?
Roughly the pace you could hold for an hour — 8:08/mi at VDOT 40.4.
How often should I update my VDOT?
After each race or time trial; use your most recent, not your best ever.
Keep exploring