VDOT Calculator
Enter a recent race result to get your VDOT fitness score, predicted times for every distance, and the training paces that go with it.
Enter a recent race result
VDOT FAQ
What is a good VDOT score?
Most recreational runners score between 35 and 45. A VDOT of 40 corresponds to roughly a 2:12 half marathon, 45 to about 1:55, and 50 to around 1:41. Elite runners score 65 or higher. Whatever your number, it's used to calibrate every training pace to your current fitness.
How is VDOT calculated?
VDOT comes from Jack Daniels' Running Formula. Enter a recent race time and the calculator matches it against a performance table for that distance, then interpolates your VDOT score. The same number is then used to predict times for other distances and to set training paces.
Which race result should I use to calculate my VDOT?
Use your most recent race at a hard, honest effort — ideally within the last 4–6 weeks. A 5K or 10K gives the most accurate estimate. If you only have a longer race like a half marathon, that works too, though the estimate is slightly less precise.
How often should I recalculate my VDOT?
Every 4 to 6 weeks, or whenever you run a new personal best. Your fitness changes as you train, so your paces should follow. Recalculate your VDOT after a strong race and your easy, tempo, and interval paces will automatically update.
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