Running Pace & Race Time Calculator (Daniels VDOT method)

VDOT converts a recent race performance into a comparable fitness score for setting training paces and estimating other race distances. It is not the same as a laboratory-measured or wearable-estimated VO2max.

This calculator uses the same VDOT formula and pace table as the TT Runner app. Longer-distance predictions include conservative adjustments for fatigue and event-specific preparation.

See the VDOT training pace guide for practical ways to use E, M, T, I, and R paces.

Which result should I enter?
Use a recent race or all-out time trial. A 5K or 10K often balances speed and endurance well. Marathon results are more affected by weather, fueling, pacing, and long-run preparation.

Is VDOT the same as VO2max?
No. VDOT is a performance score calculated from a race result. A wearable or laboratory VO2max may look similar but measures or estimates something different.

How accurate are equivalent race times?
They are most useful near the distance you entered. They assume adequate training for the target event and comparable course, weather, and pacing, so they are not guarantees.

When should I recalculate?
Recalculate after a new race or trustworthy all-out test. Do not raise training paces from one ordinary workout alone.

Is the calculator free?
Yes. It is free and requires no sign-up.

• Uses the oxygen-cost and duration equations described in Jack Daniels' Daniels' Running Formula.
• Follows the recent-performance principle used by the official V.O2 calculator.
• Training intensity must still be adjusted for weekly volume, experience, health, and recovery.