Free VDOT calculator + training paces, instantly
Enter any recent race distance and time. We return your VDOT (Jack Daniels' unified fitness metric) plus every training pace zone — easy, marathon, threshold, interval, repetition. Then turn it into a full plan with one click.
What is VDOT?
VDOT is the VO2 running equivalent developed by Jack Daniels. It converts any race performance into a single fitness number, which maps back to precise training paces. A runner with VDOT 50 has E-pace 5:10/km, M-pace 4:42, T-pace 4:22, I-pace 4:02, R-pace 3:47 — regardless of whether their best race is a 5K or a marathon.
Why VDOT beats "effort-based" pacing
- Objective — you can't sandbag or over-push when the watch shows "4:11–4:14/km" on the tempo step
- Progression-aware — if your 10K drops by 30 seconds, all paces shift with it
- Distance-comparable — a 5K at VDOT 50 and a half marathon at VDOT 50 are the same fitness expressed differently
Calculator inputs we accept
- 5K (great sensitivity — small time changes = big VDOT shifts)
- 10K (most accurate — matches VO2max intensity closely)
- Half marathon (good for 1:30+ runners; easier to pace)
- Marathon (use only if within 6 weeks; endurance fatigue distorts the number)
From VDOT to training plan
- Enter your benchmark in the free wizard
- Engine outputs VDOT + 5 training paces + race predictions for every other distance
- One click generates a 12–22 week plan personalised to your target race
- Push to Garmin → workouts show up on your watch with pace targets
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Frequently asked questions
How accurate is a VDOT calculation?
Within 1 VDOT point if the input race was recent (<6 weeks), run in good weather, on an accurate course, and you were rested. Fresh 10K results are most reliable.
Do I need to pay for VDOT training paces?
No — the calculator + all 5 training paces are free. Paid tier adds unlimited plan history and advanced analytics.
What if I don't have a recent race?
Use a time trial — 3K or 5K solo at the hardest sustainable effort. Or enter a hard segment effort from Garmin. Get-Split can also estimate from VO2max + LTHR if you don't have race data.
How is VDOT different from VO2max?
VDOT is performance-derived (from your race time); VO2max is lab- or watch-estimated. VDOT is more practical for setting training paces because it reflects running economy, not just aerobic capacity.
Can I use VDOT for marathon training?
Yes — VDOT gives you M-pace (marathon pace) directly. For a marathon PR attempt, aim to train at the pace implied by your GOAL VDOT, not your current one, if the gap is <4 points.
VDOT is a trademark of its owner (The Run S.M.A.R.T. Project). Get-Split is not affiliated with, sponsored by or endorsed by Jack Daniels or The Run S.M.A.R.T. Project; the calculator implements the published Daniels-Gilbert VO2 equations.
Part of Get-Split.com — a free, device-agnostic training platform for runners, cyclists, swimmers and triathletes. No credit card required.