Jack Daniels VDOT
VDOT is the training system created by legendary running coach Dr. Jack Daniels. It assigns a single number representing your current running fitness, then calculates optimal training paces across five workout types. Used by coaches and athletes worldwide, from recreational runners to Olympic medalists.
VDOT is not the same as VO2max, though the two are related. While VO2max measures pure aerobic capacity in a lab, VDOT represents your effective running ability — combining VO2max with running economy into a single performance index. A VDOT of 50 means you can run a 5K in about 16:57 or a marathon in 2:42:21. The beauty of VDOT is that it translates one race result into optimal training paces for every type of workout.
The 5 Training Zones
59–74% VO2max
Recovery runs and warm-ups. Should feel genuinely easy — you can hold a full conversation.
70-80% of weekly mileage should be at E pace.
75–84% VO2max
Your target marathon race pace. A sustained, moderate effort.
Long run segments and marathon-specific workouts.
83–88% VO2max
Comfortably hard — roughly the pace you could sustain for 60 minutes. Improves lactate clearance.
Tempo runs (20-40 min) and cruise intervals.
95–100% VO2max
Hard 3-5 minute efforts that directly boost VO2max. Short recovery between reps.
Track intervals: 800m-1200m repeats.
> I pace
Very fast 200-400m repeats. Improves speed, running economy, and neuromuscular coordination.
200-400m repeats with full recovery.
How to Find Your VDOT
Run a race at maximum effort — 5K, 10K, half marathon, or marathon. Look up your time in the VDOT table below. Use the most recent race (within 4-6 weeks) for the best accuracy. If you have results from multiple distances, they should give similar VDOT values; if not, you may have a strength or speed bias.
Example: A 20:00 5K corresponds to VDOT 52, which predicts a 41:42 10K, 1:32:00 half marathon, and 3:11:49 marathon.
VDOT Reference Table
| VDOT | 5K | 10K | Half | Marathon |
|---|---|---|---|---|
| 30 | 27:39 | 57:36 | 2:07:16 | 4:24:39 |
| 35 | 24:03 | 50:03 | 1:50:23 | 3:49:45 |
| 40 | 21:12 | 44:06 | 1:37:11 | 3:22:09 |
| 45 | 18:50 | 39:10 | 1:26:34 | 3:00:01 |
| 50 | 16:57 | 35:14 | 1:17:44 | 2:42:21 |
| 55 | 15:18 | 31:50 | 1:10:20 | 2:27:33 |
| 60 | 13:50 | 28:47 | 1:03:46 | 2:14:56 |
FAQ
Use the race distance closest to your goal event. If your 5K and marathon give different VDOTs, the discrepancy reveals whether you're more speed-oriented or endurance-oriented.
After every race or time trial. Training paces should reflect your current fitness, not a PR from months ago. VDOT can change by 1-3 points over a training cycle.
VDOT works best when your race was a genuine max effort. Beginners who pace poorly may get an inaccurate VDOT. As pacing skill improves, so does VDOT accuracy.
Predict Your Race Times
Enter a recent race result to calculate your VDOT and predicted times across all distances.
Open Race Predictor