Running Training Paces Calculator
Enter a recent race time to get a VDOT fitness score and your easy, marathon, threshold, interval and repetition training paces
Running Training Paces Calculator
Enter a recent race time to get a VDOT fitness score and your easy, marathon, threshold, interval and repetition training paces
What Are Training Paces and How Is VDOT Calculated?
Different workouts are run at different intensities: easy runs build aerobic base, threshold runs improve the pace you can sustain, and intervals and repetitions train speed and economy. Using the right pace for each prevents the common mistake of running easy days too hard and hard days too easy.
This calculator takes a recent race result, converts it into a VDOT fitness score using the Daniels and Gilbert oxygen-cost equations, and then gives easy, marathon, threshold, interval and repetition paces per kilometre and per mile.
How to Use This Calculator
Why Training at the Right Pace Matters
Most of the gains in distance running come from consistent volume at an easy, sustainable intensity, with a smaller share of harder work. If easy runs drift too fast, recovery suffers and the quality sessions get worse.
Using a race result as the anchor keeps training matched to your current fitness. As you improve, re-enter a new race time and the paces update, which is how many coaching systems keep a plan progressive without guesswork.
?Frequently Asked Questions
VDOT is a running fitness score developed by coach Jack Daniels. It converts a race performance into an equivalent oxygen-uptake figure, so performances at different distances can be compared and used to set training paces.
Not exactly. VDOT is derived from race performance and includes running economy and other factors, while VO₂ max is a physiological measurement. The two are often close, but VDOT is a performance score.
Use a recent, honest effort over 1500m to the marathon, ideally within the last 4 to 8 weeks. A race run in heat, hills or without a full effort will give paces that are too slow.
Easy pace is conversational, and the range shown is a guide. Many runners feel better running toward the slower end on recovery days. Heart rate, terrain and weather also matter, so effort is more important than the exact number.
Re-test or race every 4 to 8 weeks, or when you can clearly run a faster time. Updating too often with unreliable results makes paces jump around.
The race time predictor estimates what you could run at other distances. This tool tells you how fast to run in training, using the same kind of performance data.