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.