Calculation Results
About This Calculator
Calculate your Jack Daniels' VDOT running fitness score, VO2max running equivalent, race equivalency predictions, and exact training paces for Easy, Marathon, Threshold, Interval, and Repetition runs.
Frequently Asked Questions
What is VDOT in running?
Developed by legendary Olympic running coach Dr. Jack Daniels, VDOT measures your effective running VO2max by combining aerobic capacity with running economy. It establishes tailored training paces tailored to your current race fitness.
What are the 5 core Jack Daniels training paces?
The 5 paces are: Easy (E) for active recovery and capillary growth, Marathon (M) for physiological glycogen pacing, Threshold (T) for raising blood lactate clearance, Interval (I) for maximal aerobic VO2max stimulus, and Repetition (R) for neuromuscular speed and biomechanical economy.
Why should most running mileage be at Easy (E) pace?
Running at Easy pace builds cardiac stroke volume, expands mitochondrial density, strengthens connective tissue, and allows you to build aerobic volume without accumulating excessive muscular damage or triggering overtraining syndrome.
How accurate are VDOT race predictions across distances?
VDOT predictions assume equal training preparation for both race distances. A 20-minute 5K runner will hit their predicted 3:15 marathon time only if they have built the requisite 40-50+ weekly mileage base and long run endurance.