What is my VDOT score and how do I find it?

VDOT is Jack Daniels' fitness score for runners — a single number summarizing your aerobic fitness from a race result. Enter a recent race distance and finish time above and the tool computes your VDOT using the Daniels & Gilbert equations, then predicts your times at other distances.

How can I predict my marathon time from a 5K?

Run the calculator in "Recent race" mode with distance 5K and your 5K finish time. Your VDOT is computed first, then the Daniels model predicts your marathon time. The classic example: a 20:00 5K predicts roughly a 3:11 marathon. Predictions assume similar fitness and race conditions.

What pace should I run my easy runs at?

Check the "Daniels training paces" output — the Easy pace (70% of VDOT) is your easy-run zone. Easy running should feel conversational; most runners run their easy days too fast, so treat this pace as a ceiling, not a target.

How accurate are race time predictions?

They are solid estimates when the input race was a genuine all-out effort on a comparable course in similar weather. A 5K predicts a marathon less reliably than a half marathon does, because endurance and fueling matter more at longer distances. Use predictions as pacing guidance, not a promise.

What is the Riegel formula for running?

The Riegel (1981) formula predicts a time T2 at distance D2 from a known time T1 at distance D1: T2 = T1 × (D2/D1)^1.06. The vendored engine includes it; this tool's predictions use the Daniels model, which is derived from the same VDOT fitness score.

What is a good VDOT score for a beginner runner?

VDOT typically ranges from about 30 (new runner) to 60+ (competitive amateur); elite marathoners exceed 75. A beginner breaking 20:00 for 5K would score around 50. The number only matters relative to your own progress — retest every few months to see it climb.

Running Pace Calculator

What is Running pace calculator?

Running Pace Calculator — Estimate your VDOT fitness score from a recent race, predict 5K, 10K, half marathon and marathon finish times, and find your ideal training paces.

The engine is the open-source vdot-runner library (MIT), which implements the Daniels & Gilbert (1979) VDOT equations and the Riegel (1981) endurance formula. Your race result is converted to a VDOT fitness score — the oxygen-uptake equivalent of your performance — and predicted race times are solved by inverting the Daniels equations for each distance. Training paces are the standard Daniels zone midpoints: easy 70%, marathon 84%, threshold 88%, interval 98%, and repetition 105% of VDOT. Predictions assume similar fitness, weather, course profile, and effort as your input race; they are estimates, not guarantees. Target-pace mode converts your pace into an equivalent race time over the chosen distance, then applies the same VDOT math.

Why use this running pace calculator?

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Built for running pace calculator

Estimate your VDOT fitness score from a recent race, predict 5K, 10K, half marathon and marathon finish times, and find your ideal training paces.

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Transparent & honest

Predictions come from the Daniels & Gilbert and Riegel models via the open-source vdot-runner engine; they assume your input race was a maximal effort under conditions similar to the predicted race.

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Private by design

Everything runs in your browser. Your inputs never leave your device.

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Works everywhere

Fully responsive — perfect on desktop, tablet, and mobile. No app needed.

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Regularly updated

Regularly maintained and reviewed to ensure accuracy.

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Free forever

No accounts, no limits, no watermarks. Use Running Pace Calculator as much as you need.

How to use Running Pace Calculator

1Pick a calculation mode: "Recent race" if you have a finish time, or "Target pace" if you have a pace goal.
2Choose your race distance — 5K, 10K, half marathon, marathon, 1 mile, 1500 m, or enter a custom distance in metres.
3In recent-race mode, enter your finish time in hours, minutes and seconds; in target-pace mode, enter your pace per kilometre.
4Run the tool to get your VDOT fitness score plus predicted race times for the 5K, 10K, half marathon, and marathon.
5Use the Daniels training paces (easy, marathon, threshold, interval, repetition) to set intensity for each workout type.

What can you do with Running Pace Calculator?

Vdot calculator — Estimate your VDOT fitness score from a recent race, predict 5K, 10K, half marathon and marathon finish times, and find your ideal training paces.
Race time predictor — Estimate your VDOT fitness score from a recent race, predict 5K, 10K, half marathon and marathon finish times, and find your ideal training paces.
Marathon pace calculator — Estimate your VDOT fitness score from a recent race, predict 5K, 10K, half marathon and marathon finish times, and find your ideal training paces.
Jack daniels running paces — Estimate your VDOT fitness score from a recent race, predict 5K, 10K, half marathon and marathon finish times, and find your ideal training paces.
5k time predictor — Estimate your VDOT fitness score from a recent race, predict 5K, 10K, half marathon and marathon finish times, and find your ideal training paces.

Good to know

Predictions come from the Daniels & Gilbert and Riegel models via the open-source vdot-runner engine; they assume your input race was a maximal effort under conditions similar to the predicted race.
VDOT is computed from a single race result — fitness, fatigue, weather, elevation, and course profile all shift real-world times.
Training paces are Daniels zone midpoints (easy 70%, marathon 84%, threshold 88%, interval 98%, repetition 105% of VDOT) — standard coaching intensities, not medical advice.
Target-pace mode converts your pace to an equivalent race time over the chosen distance; it is only as realistic as the pace you could actually hold for that distance.

How it works

The engine is the open-source vdot-runner library (MIT), which implements the Daniels & Gilbert (1979) VDOT equations and the Riegel (1981) endurance formula. Your race result is converted to a VDOT fitness score — the oxygen-uptake equivalent of your performance — and predicted race times are solved by inverting the Daniels equations for each distance. Training paces are the standard Daniels zone midpoints: easy 70%, marathon 84%, threshold 88%, interval 98%, and repetition 105% of VDOT. Predictions assume similar fitness, weather, course profile, and effort as your input race; they are estimates, not guarantees. Target-pace mode converts your pace into an equivalent race time over the chosen distance, then applies the same VDOT math.

Examples

5K in 20:00 (recent race)

VDOT ≈ 49.8; predicted marathon ≈ 3:11:17; easy pace ≈ 5:08/km.

Half marathon in 1:45:00 (recent race)

Predicts your 5K, 10K, and marathon times plus all five Daniels training paces.

Target pace of 5:00/km for a 10K

Treats a 50:00 10K as your fitness baseline and derives VDOT, predictions, and training paces from it.

People also search for these — this tool handles them all:

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