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VDOT calculator: race equivalents and training paces
Enter one recent race result to estimate VDOT, compare equivalent performances, and calculate E, M, T, I, and R paces per mile and kilometer.
New to the system? Read what VDOT means and how to use it.
Your result
One race result, three useful views
Calculate a VDOT estimate, comparable race performances, and E, M, T, I, and R training paces.
example
45:00 10K VDOT and marathon equivalent
A 45:00 10K produces an estimated VDOT of 45.3. At the same performance level, the calculator estimates a 5K of 21:42, a half marathon of 1:39:44, and a marathon of 3:27:15.
These are equivalent performances, not promises. Marathon outcomes depend heavily on endurance, fueling, course, weather, and marathon-specific preparation.
| VDOT | 5K | 10K | Half marathon | Marathon |
|---|---|---|---|---|
| 30 | 30:41 | 1:03:49 | 2:21:17 | 4:49:49 |
| 35 | 26:59 | 56:02 | 2:04:13 | 4:16:06 |
| 38 | 25:10 | 52:15 | 1:55:51 | 3:59:30 |
| 40 | 24:06 | 50:01 | 1:50:54 | 3:49:37 |
| 45 | 21:49 | 45:13 | 1:40:14 | 3:28:16 |
| 50 | 19:56 | 41:20 | 1:31:31 | 3:10:40 |
| 55 | 18:22 | 38:06 | 1:24:16 | 2:55:55 |
| 60 | 17:03 | 35:22 | 1:18:09 | 2:43:22 |
Common VDOT training-pace reference
E, M, and T are shown per mile. I and R show useful 400m split estimates. Use the interactive result above for per-kilometer paces and 1km splits.
| VDOT | Easy /mi | Marathon /mi | Threshold /mi | Interval 400m | Repetition 400m |
|---|---|---|---|---|---|
| 30 | 11:48-14:01 | 11:03 | 10:18 | 2:21 | 2:14 |
| 35 | 10:28-12:28 | 9:46 | 9:07 | 2:05 | 1:58 |
| 38 | 9:48-11:42 | 9:08 | 8:32 | 1:57 | 1:50 |
| 40 | 9:25-11:15 | 8:45 | 8:12 | 1:52 | 1:46 |
| 45 | 8:34-10:16 | 7:57 | 7:27 | 1:42 | 1:36 |
| 50 | 7:52-9:26 | 7:16 | 6:51 | 1:34 | 1:28 |
| 55 | 7:17-8:45 | 6:43 | 6:20 | 1:27 | 1:22 |
| 60 | 6:48-8:09 | 6:14 | 5:54 | 1:21 | 1:16 |
How this estimate works
The calculator uses the Daniels–Gilbert race-performance equations: oxygen cost is estimated from speed, then adjusted for the fraction of aerobic capacity that can be sustained for the race duration. Equivalent times solve those same equations at other distances.
Use paces as starting points
Training ranges are estimates derived from the calculated VDOT. Heat, altitude, hills, surface, fatigue, and workout purpose all matter. Easy days should remain easy even when the table shows a faster number.
For simple pace and split conversion without fitness equivalency, use the running pace calculator.
VDOT calculator FAQ
What is VDOT?
VDOT is a race-performance estimate that relates a recent running result to equivalent race times and practical training paces. It is useful for setting pace targets, but it is not the same as a laboratory VO2 max measurement.
What does VDOT stand for?
VDOT is pronounced “V-dot.” The name echoes the dotted V in V̇O₂, the scientific notation for oxygen consumption. In this training system, VDOT names a performance score derived from a race result rather than a direct lab measurement.
Which race result should I use?
Use a recent, representative race or all-out time trial on a reasonably accurate course. A result affected by heat, hills, illness, or incomplete effort may produce paces that do not match your current fitness.
Are equivalent race times predictions?
They are estimates of comparable performances at the same VDOT, not guarantees. Longer races also depend on endurance, fueling, course, weather, and event-specific preparation.
What do E, M, T, I, and R mean?
They label easy, marathon, threshold, interval, and repetition paces. Use them as starting ranges and adjust for terrain, weather, recovery, and the purpose of the workout.