Runbayou: VDOT Calculator

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Setting a goal is not the main thing. It is deciding how you will go about achieving it and staying with that plan - Tom Landry

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- This calculator uses the VDOT tables found in Jack Daniels', Running Formula, 2nd Edition -
JAVA script by John Soul

Optimal training paces can be determined using VDOT values. VDOT values and training paces are calculated using your recent race performance...NOT on your goal performance or goal VDOT value. See NOTES below.

Pace definitions and details

IMPORTANT: If you train at a VDOT value you have not yet achieved, you are likely to get injured. It's a bad idea and here is why.



Use this calculator to determine your training paces based on your performance in a recent race. DO NOT use this calculator to input a goal race time or VDOT to run at the associated goal training paces. First run a race, then enter the time into the calculator, then train at those paces. That is how you get fast faster.


Training paces are determined from a recent race performance under similar conditions (i.e., heat, humidity, ect.).


The .68 mile distance is approximately 1094 meters and is an easily run distance on the Memorial Park trail in Houston, Tx. It is the distance marker, ON YOUR LEFT, just before the .75 mile markers.


Training paces are NOT determined from a GOAL, they're determined from an actual race performance.


TIP for Optimal stress: To account for less than ideal training conditions, use the +/- buttons (next to the Calculate VDOT button) to DECREASE your VDOT and training paces. For example: If under ideal conditions, your recent 5K time was 20 minutes (VDOT=50), but the current conditions are less than ideal, train at a VDOT = 49 for optimal stress. Very cool!


PRINT your VDOT Training paces

Why training at your target VDOT paces is a bad idea!

The VDOT formula is designed to calculate your optimal training paces based on ACTUAL performance.


Hard workout training using higher VDOT paces will over-stress your body and increase your risk of injury


Easy workout training using higher VDOT paces will under-rest your body and increase your risk of injury...especially after over stressing your body during a hard workout.

Training at VDOT paces based on actual performance will get you to race faster...and subsequently improve your VDOT.

If you're stressing too hard and resting too little. It's not a matter of if you'll get's a matter of when!

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Last modified: 07/27/08