Your VDOT is a fitness score worked out from a race result, and this calculator turns it into the exact paces for easy runs, marathon pace, threshold, intervals and repetitions.
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New to Daniels’ method? Start with what VDOT is and how to train with it. If you prefer a spreadsheet, the Daniels Tables training pace spreadsheet is still free to download.
What to do with this number
- Predict races from the same result with the race predictor.
- Turn a pace into a split with the pace calculator.
- Check heart rate guides for easy days: heart rate zones.
- Compare with your watch: Garmin VO2 max and Garmin lactate threshold.
- Train it with the 5k training plan.
- Choose a watch that guides workouts: best running watch.
Quick answers
What is VDOT?
VDOT is a score from Jack Daniels and Jimmy Gilbert’s 1979 research that converts a race performance into an effective VO2 max. A 20:00 5K scores 49.8, and a 25:00 5K scores 38.3.
What paces does the VDOT calculator give?
It gives easy, marathon, threshold, interval and repetition paces, each tied to a purpose. Easy runs build aerobic fitness, threshold runs raise the pace you can hold, and intervals raise your top aerobic power.
How do I use training paces?
A 20:00 5K gives roughly 5:06 to 5:28 per kilometre for easy runs, 4:32 for marathon pace, 4:16 for threshold and 3:55 for intervals. Run easy days slower than you think and hard days on target.
How is VDOT different from Garmin VO2 max?
VDOT comes from a race, while the watch estimate comes from heart rate and pace data, so the two can differ. Read Garmin VO2 max for how the watch estimate works.
How often should I update my VDOT?
Update it after each new race or hard time trial, and every 6 to 8 weeks when training. Training paces that are too fast make easy days hard and hard days too hard.
Can I use a race on a hilly course?
Yes, but the paces will be too slow. Adjust the result with the course and conditions adjuster first, or use a flat time trial.
Small things I always use
- Garmin 90-degree charging adapter: Charges your Garmin from any USB-C cable. Essential when travelling. I use one.
- Body Glide: The blue anti-chafe stick swimmers and runners carry. I use it.
- Speedo earplugs: Fewer ear infections and no cold-water dizziness. I use them.
- Dryrobe Advance: My winter changing robe for open-water swims. I use one. A cheaper option is the AONYIYI changing robe.
- Maurten: Race fuel that stays easy on the stomach. I use them.
- Beet It Sport nitrate shots: Beetroot shots I take in the days before a race. I use them.
- Garmin charging puck: The quickest way to top up before a session. I use one.
- Injinji: Toe socks that stop rubbing, so you run more. I use them.
- Ultimate toe protectors: Stop black toenails on long runs. They work. I use them.
- Compressport R2 v2 calf sleeves: My calf sleeves of choice. I use them.
- Cellucor C4: My pre-workout before hard sessions.
- TPU tubes: Schwalbe Aerothan, Tubolito and Pirelli SmarTube. Light, tiny spares. I use all three.
- G8 insoles: Adjustable insoles that are good. I use them.
- Cycplus Cube: A 97g electric pump that gets a road tyre rideable in two minutes. I carry one. 5% off with code THE5KRUNNER.
Watches and sensors
- Polar H10: My daily driver for waking HRV.
- Polar Verity Sense: My backup arm-worn HR sensor.
- Nomad bedside charger: Charges my iPhone and Apple Watch overnight. I use it, and many of their bands.
- Train.Red: The best muscle oxygen sensor I’ve used.
- Tymewear: Accurate heart rate and reliable ventilatory zones. I use it to pace endurance rides over an hour.
- Garmin Forerunner 970: A pro-grade triathlon watch. I use this.
- Apple Watch Ultra 4: My daily smartwatch. No phone needed on rides.
- Garmin Fenix 9 Pro: I’ve just bought one.
On the bike
- Continental GP5000 for everyday riding, and Aero 111 on the front for special occasions.
- Helmets: Specialized S-Works Evade 3 for road riding, and Rudy Project Wing for TT-style races. I use both.
- Ravemen FR300: A front light that mounts under your Garmin or Wahoo. I use one.
- Wahoo TRACKR Radar: I use it on one bike and Varia on the other. They perform the same.
- Garmin Varia RTL515: Radar that warns you of cars from behind. I use this model.
- Wahoo ELEMNT Roam 3: The bike computer that’s easy to use. I use mine on most rides.
- Favero Assioma Pro RS2: Accurate power pedals that swap easily between bikes. I use this model.
Home and indoor training
- NPE Runn: Makes my basic treadmill smart, sending more accurate speed and distance to my watch and Zwift. I use it.
- Google Wifi: Keeps Zwift connected in my pain cave. I use it.
- Apple TV 4K: Zwift on the big screen. I use two.
- Google Nest Doorbell (wired, 2nd gen): My video doorbell, running in both Google Home and Apple Home. I use it.
Health, recovery and sleep
- FreeStyle Libre 3 Plus: Shows how my blood sugar responds to diet.
- hDrop: Measures my sweat loss in summer and indoors.
- Fourth Frontier Zone: Checks my heart under load in hard sessions.
- Kineon MOVE+: Red and infrared light for sore knees, Achilles and other joints after hard training. I use it.
- Oura Ring 5: My partner’s recovery tracker of choice.
- Eight Sleep: A cooling mattress cover my partner and I use nightly.
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