Jack Daniels' VDOT Running Pace Calculator
Calculate Jack Daniels' VDOT score, race time equivalents, and precise training paces for Easy (E), Marathon (M), Threshold (T), Interval (I), and Repetition (R).
Calculated Results
Frequently Asked Questions
What is the Jack Daniels VDOT running formula?
Developed by legendary Olympic coach Dr. Jack Daniels, VDOT represents your 'pseudo-VO2 max' running economy score. By inputting any recent race time, VDOT calculates scientifically calibrated training paces across Easy, Marathon, Threshold, Interval, and Repetition intensities.
What is the difference between Threshold (T-Pace) and Interval (I-Pace)?
Threshold (T-Pace) is your comfortably hard 60-minute lactate threshold pace, training blood lactate clearance. Interval (I-Pace) is run at 98%–100% of VO2 max in 3 to 5 minute repeats to expand aerobic capacity.
Why should 80% of weekly running mileage be run at Easy (E-Pace)?
Easy aerobic running stimulates capillary growth around muscle fibers and builds mitochondrial enzyme density with near-zero injury risk. Running too fast on easy days leads to chronic overtraining and plateaus.
Can VDOT accurately predict Marathon times from a 5K?
VDOT provides an exact physiological equivalent, but running that marathon time requires adequate weekly volume (40-60+ miles/week) and long run stamina to avoid carbohydrate glycogen depletion (the marathon wall).