VDOT Calculator – Jack Daniels Running Paces & Race Predictions
Calculate your VDOT score using Dr. Jack Daniels’ proven formula. Enter a recent race result to get personalized training paces and predicted race times from 1500m to marathon. Trusted by Olympians, coaches, and runners worldwide.
This calculator is based on the training methodology developed by Dr. Jack Daniels, specifically his VDOT performance model.
VDOT is a registered trademark of The Run SMART Project, LLC. This site is not affiliated with or endorsed by Dr. Jack Daniels or The Run SMART Project.
Running Calculator Based on Jack Daniels' VDOT Method
Running Calculator Based on Jack Daniels' VDOT Method.
Dynamic, mobile-friendly, with advanced features.
| Distance | Pace |
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| Type | 1 Mi | 1 Km |
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| Type | 1200m | 800m | 600m |
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| Type | 400m | 300m | 200m |
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| Race | Time | Pace/Mi | Pace/Km |
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YOUR RUNNING FITNESS, MADE SIMPLE
How to Use the VDOT Calculator
VDOT is a number that measures your running fitness, created by legendary coach Dr. Jack Daniels.
It uses your best recent race time to predict your potential at other distances and gives you specific training paces—no guesswork required.
VDOT is trusted by athletes, coaches, and Olympians around the world.
1. Enter your most recent race distance and finish time—ideally a hard effort, not a training jog.
2. Hit “Calculate” to get your VDOT score, predicted race times, and personalized training paces.
3. Use the paces in your next workout, or share your results with your coach.
Enter your time as hours:minutes:seconds (for example, 1:35:42 for 1 hour, 35 minutes, 42 seconds).
If your race was under an hour, just enter minutes and seconds (for example, 22:40 for a 5K).
For best results, use your most recent, all-out race time.
Your results show your VDOT score, predicted race times, and recommended training paces for each run.
Use the “Training” paces tab to guide your easy runs, workouts, and intervals.
Stick to the paces in your results—not faster or slower—for the best progress and reduced injury risk.
If you work with a coach, share your results for even more tailored training.
Need help?
FAQ
VDOT is a number that reflects your running fitness, created by exercise scientist Dr. Jack Daniels.
It’s based on your best recent race result and predicts how fast you can run other distances.
Coaches and athletes use VDOT to set smart training paces and track progress.
Your time tells the calculator how fit you are right now—not in the past, not in the future.
Accurate results come from using your most recent, all-out race or time trial.
The more honest your time, the more useful your training zones and race predictions will be.
Check the Training Paces tab in your results.
Each run you do—easy, threshold, interval—has its own recommended pace range.
Pick the pace zone that matches your workout for the day.
Not sure? Start with the “Easy” pace for most runs.
No. This calculator is a tool, not a coach.
It gives you science-backed paces and predictions, but a coach does more—like personalizing your plan, adjusting for injuries, and keeping you accountable.
Use VDOT to guide your training, but work with a coach for the best results.
A VDOT score is a scientific measure of your running fitness, developed by Dr. Jack Daniels. It helps predict race performance and set training paces.
It’s widely used by elite coaches and runners to guide pace, intensity, and performance predictions. Accuracy improves with recent race input.
The calculator supports everything from the 1500m to marathon, giving you target paces for tempo runs, intervals, and long runs.
How to Use the Calculator
Your VDOT score
Predicted race finish times
Personalized training paces for multiple intensities
What Is the VDOT Running Calculator?
The VDOT calculator helps runners measure aerobic fitness using Jack Daniels’ science-backed formula. It estimates your VO₂ max and gives you target paces for easy runs, tempo sessions, intervals, and race pace workouts.
Disclaimer: VDOT is a registered trademark of The Run SMART Project, LLC. This calculator is an independent educational tool created using publicly available formulas inspired by Dr. Jack Daniels’ work. This page is not endorsed by or affiliated with The Run SMART Project or Dr. Jack Daniels.
Breno's Assistant
Online nowAbout Coach Breno Melo
USAT- and RRCA-certified coach with over 20 years of experience in endurance training. Trusted by Ironman and Boston qualifiers worldwide.