--- title: "VDOT Calculator: Training Paces and Race Equivalents | Steady State Health" description: Free VDOT running calculator built on Dr. Jack Daniels' formulas. Enter a race to get your VDOT score, training paces and equivalent race times. --- [![Steady State Health](https://www.steadystatehealth.com/hs-fs/hubfs/roadmap-landing-page/logo-long-cream.png?width=420&height=105&name=logo-long-cream.png)](https://www.steadystatehealth.com/) - [Services▾](https://www.steadystatehealth.com/services) [Running Physical Therapy](https://www.steadystatehealth.com/services/running-physical-therapy) [Pelvic Floor Physical Therapy](https://www.steadystatehealth.com/services/pelvic-floor-physical-therapy) [Virtual Running Physical Therapy](https://www.steadystatehealth.com/virtual-running-physical-therapy) [Crossfit Rehab](https://www.steadystatehealth.com/services/crossfit) [Dry Needling](https://www.steadystatehealth.com/services/dry-needling) [Equipment Room](https://www.steadystatehealth.com/services/equipment-room) [Normatec Compression Therapy](https://www.steadystatehealth.com/services/normatec-compression-therapy) [Durable Runners Strength Class](https://www.steadystatehealth.com/services/durable-runners-strength-class) - [About▾](https://www.steadystatehealth.com/our-story) [Meet Our Team](https://www.steadystatehealth.com/meet-our-team) [Our Story](https://www.steadystatehealth.com/our-story) [What is Cash Based?](https://www.steadystatehealth.com/what-is-cash-based) [Community Events](https://www.steadystatehealth.com/community-events) [FAQs](https://www.steadystatehealth.com/faqs) - [Resources▾](https://www.steadystatehealth.com/the-active-maine-blog) [Blog](https://www.steadystatehealth.com/the-active-maine-blog) [Running Pace Calculator](https://www.steadystatehealth.com/running-pace-calculator) [Heat Adjusted Pace Calculator](https://www.steadystatehealth.com/heat-adjusted-pace-calculator) [VDOT Running Calculator](https://www.steadystatehealth.com/vdot-calculator) [Running Calculators & Tools](https://www.steadystatehealth.com/running-calculators-and-tools) [Youth Athlete Scholarship](https://www.steadystatehealth.com/youth-athlete-financial-scholarship) - [Contact](https://www.steadystatehealth.com/contact) - [We're Hiring](https://www.steadystatehealth.com/careers) - [Book Now](https://www.steadystatehealth.com/contact) Menu [**Book Now**](https://www.steadystatehealth.com/contact) [Contact](https://www.steadystatehealth.com/contact) [We're Hiring](https://www.steadystatehealth.com/careers) Services [Running Physical Therapy](https://www.steadystatehealth.com/services/running-physical-therapy) [Pelvic Floor Physical Therapy](https://www.steadystatehealth.com/services/pelvic-floor-physical-therapy) [Virtual Running Physical Therapy](https://www.steadystatehealth.com/virtual-running-physical-therapy) [Crossfit Rehab](https://www.steadystatehealth.com/services/crossfit) [Dry Needling](https://www.steadystatehealth.com/services/dry-needling) [Equipment Room](https://www.steadystatehealth.com/services/equipment-room) [Normatec Compression Therapy](https://www.steadystatehealth.com/services/normatec-compression-therapy) [Durable Runners Strength Class](https://www.steadystatehealth.com/services/durable-runners-strength-class) About [Meet Our Team](https://www.steadystatehealth.com/meet-our-team) [Our Story](https://www.steadystatehealth.com/our-story) [What is Cash Based?](https://www.steadystatehealth.com/what-is-cash-based) [Community Events](https://www.steadystatehealth.com/community-events) [FAQs](https://www.steadystatehealth.com/faqs) Resources [Blog](https://www.steadystatehealth.com/the-active-maine-blog) [Running Pace Calculator](https://www.steadystatehealth.com/running-pace-calculator) [Heat Adjusted Pace Calculator](https://www.steadystatehealth.com/heat-adjusted-pace-calculator) [VDOT Running Calculator](https://www.steadystatehealth.com/vdot-calculator) [Running Calculators & Tools](https://www.steadystatehealth.com/running-calculators-and-tools) [Youth Athlete Scholarship](https://www.steadystatehealth.com/youth-athlete-financial-scholarship) Running calculators · Steady State Health # VDOT Running Calculator Enter a recent race to get your VDOT, your training paces, and what that fitness is worth at other race distances. Built entirely on the work of Dr. Jack Daniels. The official calculator is at [vdoto2.com/calculator](https://vdoto2.com/calculator). ## Your race Race distance Choose a distance Marathon Half Marathon 15K 10K 5K 2 Mile 3200m 3K 1 Mile 1600m 1500m Other distance Distance mi km m Time (h:mm:ss) Pace (m:ss) /mi /km Enter any two of distance, time and pace. Use a recent race you ran all out. Temperature & altitude Adjust for Temperature Altitude Off Temperature °F °C Altitude ft m Calculate Reset VDOT Enter a race result to see your VDOT score. () Time: Pace: () Reverse *Effect* shows what to expect in these conditions. *Conversion* shows what a race run in these conditions is worth in good conditions. Race Paces Training Equivalent | Distance | Pace | | --- | --- | | | | | 1Mi | | | 1K | | | 800M | | | 400M | | | Type | 1 Mi | 1 Km | | --- | --- | --- | | Easy | | | | Marathon | | | | Threshold | | | | Interval | | | | Repetition | | | | Type | 1200m | 800m | 600m | | --- | --- | --- | --- | | Threshold | | | | | Interval | | | | | Repetition | | | | | Type | 400m | 300m | 200m | | --- | --- | --- | --- | | Interval | | | | | Repetition | | | | | Fast Reps | | | | What the same fitness is worth at other distances, if you trained for them. | Race | Time | Pace/Mi | Pace/Km | | --- | --- | --- | --- | | Marathon | | | | | Half Marathon | | | | | 15K | | | | | 10K | | | | | 5K | | | | | 3Mi | | | | | 2Mi | | | | | 3200M | | | | | 3K | | | | | 1Mi | | | | | 1600M | | | | | 1500M | | | | Credit ## All Credit to Dr. Jack Daniels VDOT is the running fitness score created by Dr. Jack Daniels, the exercise physiologist and coach behind *Daniels’ Running Formula*. He and Jimmy Gilbert developed it from their research on the oxygen cost of running, published as *Oxygen Power* in 1979. It turns one race result into a single number, and that number into training paces and equivalent performances at other distances. Every number on this page comes from Daniels and Gilbert’s equations. The official VDOT calculator is at [vdoto2.com/calculator](https://vdoto2.com/calculator), part of the V.O2 platform built around Dr. Daniels’ training system. Use it first, and take a look at their app and coaching. We built this copy as a backup our runners can rely on if that site is ever unavailable. Steady State Health is not affiliated with or endorsed by Dr. Jack Daniels or V.O2. Accuracy ## Tested Against the Official Calculator We checked this calculator against the official one entry by entry, 23,825 times. The checks covered all eleven race distances from VDOT 15 to 100, every single second of 5K and mile times, custom distances in miles, kilometers and meters, pace entry, temperature and altitude adjustments, and badly typed times. Every VDOT, training pace and equivalent race time matched to the second. Using your paces ## What Each Training Pace Is For Your VDOT is only as current as the race behind it. Use a recent, all-out effort, and recalculate after your next race. - **Easy**Most of your weekly mileage, warm-ups and cool-downs. Conversational effort that builds your aerobic base and lets you recover. The range is wide on purpose. - **Marathon**Your projected marathon race pace. Useful for steady segments of long runs and marathon-specific workouts. - **Threshold**Comfortably hard, close to what you could race for about an hour. Tempo runs and cruise intervals with short rests. - **Interval**Hard repeats of roughly three to five minutes that push your aerobic ceiling, with jog recoveries of similar length. - **Repetition**Fast, short repeats for speed and running economy, with full recovery between them. - **Fast Reps**Quicker still, for 200 to 400 meter repeats when you are sharpening for shorter races. ## Pain Getting in the Way of These Paces? We are a physical therapy practice for runners in Portland, Maine. If an injury is keeping you from training the way your VDOT says you can, that is exactly what we help with. 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