42calVDOT Training PacesVDOT Training Paces
Enter a recent race to get your VDOT and Jack Daniels training paces.
Use a recent all-out effort from the last 4-6 weeks for best accuracy.
Your VDOT
38.3
Developing runner
Race Predictions
Easy (E)
Recovery runs, long runs, warm-up/cool-down
9:44 - 11:38/mi
6:03 - 7:14/km
Marathon (M)
Race-specific endurance work
8:48 - 9:38/mi
5:28 - 5:59/km
Threshold (T)
Tempo runs, cruise intervals (20-40 min)
8:29 - 8:53/mi
5:16 - 5:31/km
Interval (I)
VO2max intervals (3-5 min reps)
7:39 - 7:59/mi
4:45 - 4:57/km
Repetition (R)
Speed work, strides (200-400m)
6:58 - 7:17/mi
4:19 - 4:32/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
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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.
Training paces by VDOT
| VDOT | 5K | Easy /km | Threshold /km | Interval /400 m |
|---|---|---|---|---|
| 35 | 26:59 | 6:30–7:45 | 5:40–5:56 | 2:03–2:08 |
| 40 | 24:06 | 5:51–6:59 | 5:06–5:20 | 1:50–1:55 |
| 45 | 21:49 | 5:19–6:22 | 4:38–4:51 | 1:40–1:44 |
| 50 | 19:56 | 4:54–5:52 | 4:15–4:28 | 1:32–1:36 |
| 55 | 18:22 | 4:32–5:26 | 3:56–4:08 | 1:25–1:29 |
| 60 | 17:03 | 4:13–5:04 | 3:40–3:51 | 1:19–1:23 |
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 3:11 marathon or 19:56 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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