Running pace calculator by VDOT
In Jack Daniels' system, training paces depend on one number — VDOT. At VDOT 45 easy running is about 6:18 min/km, threshold is 5:10 min/km and intervals are 4:43 min/km.
- Easy (E)
- 6:18 min/km
- Long and recovery runs at a conversational effort. Heart rate: Z2.
- Marathon (M)
- 5:35 min/km
- Your goal marathon pace. Heart rate: Z3.
- Threshold (T)
- 5:10 min/km
- “Comfortably hard”: tempo runs and repeats of several minutes. Heart rate: Z4.
- Interval (I)
- 4:43 min/km
- 3–5 minute reps for maximal oxygen uptake. Heart rate: Z5.
- Repetition (R)
- 4:15 min/km
- Fast 200–600 m reps for form and speed. Heart rate: Z5.
How it adds up
VDOT 45 between 40 and 50: 400 + (45 − 40) / (50 − 40) × (355 − 400) = 378 s/km
Enter a VDOT from 30 to 70.
Paces for VDOT 30 to 70
Minutes per kilometre for each pace; your VDOT row is highlighted.
| VDOT | Easy (E) | Marathon (M) | Threshold (T) | Interval (I) | Repetition (R) |
|---|---|---|---|---|---|
| 30 | 7:40 | 6:45 | 6:20 | 5:50 | 5:20 |
| 35 | 7:10 | 6:20 | 5:55 | 5:25 | 4:55 |
| 40 | 6:40 | 5:55 | 5:30 | 5:00 | 4:30 |
| 45 | 6:18 | 5:35 | 5:10 | 4:43 | 4:15 |
| 50 | 5:55 | 5:15 | 4:50 | 4:25 | 4:00 |
| 55 | 5:38 | 4:58 | 4:35 | 4:10 | 3:48 |
| 60 | 5:20 | 4:40 | 4:20 | 3:55 | 3:35 |
| 65 | 5:05 | 4:25 | 4:08 | 3:43 | 3:25 |
| 70 | 4:50 | 4:10 | 3:55 | 3:30 | 3:15 |
What VDOT is
VDOT is a running-fitness score from coach Jack Daniels' system: one number instead of a pile of paces. The higher it is, the faster all five training paces.
The calculator uses the table from Workoutify's running-workout generator: anchor rows for VDOT 30, 40, 50, 60 and 70 are rounded to the second from Daniels' published tables, with straight-line interpolation in between. It can differ from the book by a few seconds per kilometre.
Worked example
VDOT 45 sits between rows 40 and 50: easy pace 400 and 355 s/km. 400 + (45 − 40) / 10 × (355 − 400) ≈ 378 s/km, which is 6:18 min/km.
How to find your VDOT
Exactly — from a recent race result in the tables in Daniels' book; this calculator doesn't convert race times into VDOT. Without a result, pick a level: it's a rough estimate, the same one the app uses before your first measurements.
The heart-rate zones next to each pace follow your plan: easy runs are zone 2, marathon pace zone 3, threshold zone 4, intervals and reps zone 5.
Programs for this goal
Frequently asked questions
What is VDOT in running?
It's a running-fitness score from Jack Daniels' system. It sets five training paces: easy, marathon, threshold, interval and repetition.
What pace should easy runs be?
By Daniels' table, at VDOT 45 it's about 6:18 min/km. By feel, you can talk in full sentences and your heart rate stays in zone 2.
How do I find my VDOT without a race?
Only roughly: pick a level and the calculator uses the same estimate the app uses before your first measurements. For a better number, run a time trial and look it up in Daniels' table.
Why is easy pace so slow?
Easy running builds the aerobic base and lets you recover, so it's much slower than race pace. Speed belongs in threshold and interval sessions.
This is an estimate for healthy adults, not medical advice. With an illness, pregnancy or medication, talk to your doctor.
Sources
- Daniels J. Daniels' Running Formula, 3rd ed. Human Kinetics, 2014.
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