VDOT Calculator & Race Predictor
Enter a recent race result. Get your VDOT score, what you could run at other distances, and the exact paces to train at.
Race you ran
Units
Your VDOT
43.4
Fitness level
Trained runner
Your training paces
Where to run each type of session, based on your VDOT.
Easy (E)
5:29–6:34 /km
Marathon (M)
5:05 /km
Threshold (T)
4:46 /km
Interval (I)
4:23 /km
Repetition (R)
4:08 /km
Predicted race times
| Distance | Time | Pace |
|---|---|---|
| 1500m | 6:07 | 4:05 /km |
| 1 Mile | 6:37 | 4:07 /km |
| 3K | 13:04 | 4:21 /km |
| 5K | 22:30 | 4:30 /km |
| 10K | 46:40 | 4:40 /km |
| 15K | 1:11:51 | 4:47 /km |
| Half Marathon | 1:43:27 | 4:54 /km |
| Marathon | 3:34:43 | 5:05 /km |
What is VDOT?
VDOT is a running fitness score from coach Jack Daniels. It is based on how fast you can race, so two runners with the same VDOT should run similar times at any distance.
Use a recent, all-out race on a flat course for the best result. Predictions for longer races assume you have done the training for that distance.
What each training pace does
Easy (E): builds your aerobic base and helps you recover. Most of your weekly running belongs here.
Marathon (M): teaches your body to hold goal pace for a long time.
Threshold (T): comfortably hard. Raises the pace you can hold before fatigue builds fast.
Interval (I): hard 3–5 minute efforts that push your VO₂ max.
Repetition (R): short, fast reps with full rest to improve speed and running form.
Why your marathon might not match the prediction
A VDOT from a 5K assumes you are equally trained for every distance. Most runners are not. If your longer races fall short, endurance is usually the gap, not speed. For split-by-split race plans, use the running pace calculator.
Frequently asked questions
What is a good VDOT score?
Many recreational runners sit between 30 and 45. Club runners are often in the 45–55 range, and elite distance runners score above 70.
How do I improve my VDOT?
Run consistently, keep most runs easy, and add threshold and interval sessions at your VDOT paces. Retest with a race every 6–8 weeks.
Is VDOT the same as VO₂ max?
No. VO₂ max is measured in a lab. VDOT is worked out from race times, so it also reflects your running economy and pacing.
Which race should I use?
A recent, all-out effort from 5K to half marathon on a flat course gives the most reliable score.
Your VDOT shows how fit you are. Your limiter shows why you're not faster.
For most runners it's one of three things. Take the 2-minute test to find your limiter and get a training plan built to fix it.
Find my limiter