VDOT is a measure of running fitness developed by Jack Daniels. It represents the oxygen consumption (VO2) at a given running velocity, adjusted for running economy. A higher VDOT indicates better fitness. It is used to calculate appropriate training paces.

Which race distance gives the most accurate VDOT?

Any distance from 1500m to the marathon works, but 5K and 10K races give the most reliable results. The race should be a genuine all-out effort on a flat course in good conditions. Parkrun times work well for 5K.

How often should I update my VDOT?

Recalculate every 4-6 weeks during a training block, or after any race. Fitness changes gradually, so small improvements of 1-2 VDOT points over a training cycle are normal. Avoid adjusting paces more than once a month.

What is a good VDOT score?

Beginner runners typically score 25-35, recreational runners 35-45, club runners 45-55, and competitive runners 55-65. Elite runners score 70+. The world record marathon pace corresponds to a VDOT of about 85.

RunCalcs

Jack Daniels VDOT Calculator — Training Paces

Calculate your VDOT score and training paces from a recent race result using the Daniels method.

Race Distance

Distance of your recent race

Hours

Finish time hours

Minutes

Finish time minutes

Seconds

Finish time seconds

How We Calculate This

VDOT Calculation

VDOT is calculated from race distance and time using the Daniels formula, which models the relationship between running velocity, oxygen consumption and the fraction of VO2max sustainable over different race durations.

Training Paces

Easy: ~65% VO2max - conversational pace for recovery and base building
Marathon: ~80% VO2max - sustainable pace for long efforts
Threshold: ~88% VO2max - comfortably hard, lactate threshold pace
Interval: ~98% VO2max - 3-5 minute repeats at VO2max pace
Repetition: ~105% VO2max - short fast repeats for speed and form

Frequently Asked Questions

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Easy Pace Calculator

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Tempo Pace Calculator

Calculate your tempo run pace for sustained threshold training.

Last updated: March 2026

All calculations are estimates. Always consult a coach or medical professional for personalised training advice.