Training Pace Zones
Enter a recent race time to calculate your VDOT and get personalized training paces based on Jack Daniels' proven system.
Use a recent all-out effort from the last 4-6 weeks for best accuracy.
Your VDOT
37.1
Developing runner
Race Predictions
Easy (E)
Recovery runs, long runs, warm-up/cool-down
10:52 - 10:04/mi
6:45 - 6:15/km
Marathon (M)
Race-specific endurance work
8:41 - 8:17/mi
5:24 - 5:09/km
Threshold (T)
Tempo runs, cruise intervals (20-40 min)
7:53 - 7:34/mi
4:54 - 4:42/km
Interval (I)
VO2max intervals (3-5 min reps)
7:24 - 7:05/mi
4:36 - 4:24/km
Repetition (R)
Speed work, strides (200-400m)
6:55 - 6:36/mi
4:18 - 4:06/km
Training Distribution
For optimal development, run 70-80% of your weekly mileage at Easy pace. The remaining 20-30% should include quality workouts at Threshold, Interval, and Repetition paces.
VDOT is a running fitness index developed by legendary coach Dr. Jack Daniels. It combines your aerobic capacity (VO₂max) and running economy into a single score.
Unlike raw VO₂max, VDOT is derived from actual race performance, making it a more practical measure of your current fitness.
Typical VDOT Ranges:
- • 30-40: Beginner to intermediate
- • 40-50: Recreational competitive
- • 50-60: Competitive age-grouper
- • 60-70: Advanced/sub-elite
- • 70+: Elite
Share this tool with your training group or embed it on your coaching website.
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How to use your training paces
- Easy (E): Most of your running. Should feel comfortable—you could hold a conversation.
- Marathon (M): Practice runs at goal marathon pace. Useful for race-specific long runs.
- Threshold (T): "Comfortably hard." Tempo runs of 20-40 minutes or cruise intervals of 5-15 minutes.
- Interval (I): Hard but controlled. 3-5 minute repeats with equal recovery. Builds VO₂max.
- Repetition (R): Near all-out speed. 200-400m reps with full recovery. Improves running economy.
How to Use This Calculator
Enter a recent race distance and finish time to calculate your VDOT score and all five Jack Daniels training pace zones. For best results, use a race you ran at full effort within the last 6-8 weeks. The calculator generates personalized paces for Easy runs, Marathon tempo, Threshold (lactate turnpoint), Interval (VO2max), and Repetition (speed and economy) training. Each zone targets a specific physiological adaptation and should be used within its prescribed range for optimal training effect.
What Is VDOT?
VDOT is a measure of running fitness developed by exercise physiologist Jack Daniels. It represents a pseudo-VO2max value — your effective aerobic capacity as expressed in race performance. Unlike a lab-tested VO2max, VDOT accounts for running economy and lactate threshold, making it a more practical indicator of race fitness. A VDOT of 50 corresponds roughly to a 3:33 marathon or 19:36 5K. Each VDOT point represents about a 1-2% change in race performance. The five training zones derived from your VDOT ensure that each workout targets the right intensity for its intended physiological purpose — easy runs build aerobic base without excess stress, while interval sessions develop VO2max capacity.
Frequently Asked Questions
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