VDOT Running Calculator
VDOT Running Calculator
Enter a recent race result and get your VDOT score — Jack Daniels' way of measuring running fitness independent of distance.
You'll also see optimal training paces, equivalent times at other distances, and where you rank among real runners. I use this to set workout paces instead of guessing. Works for 5K through marathon.
Finish Time
38.3
VDOT Score
Recreational / trained
Training Paces
Easy
6:52/km
to 6:05/km
11:03/mi
to 9:47/mi
Marathon
5:38/km
9:04/mi
Threshold
5:16/km
8:29/mi
Interval
4:51/km
7:48/mi
Repetition
4:31/km
7:16/mi
Equivalent Race Times
1500 m 6:51
Mile 7:24
3K 14:34
5K 25:00
10K 51:53
Half marathon 1:55:04
Marathon 3:57:55
Percentile Rank
Using VDOT-projected marathon time (3:57:55) for World Majors comparison.
Faster than 52% of runners
0% 50% 100%
Faster than ≈52% of male World-Majors marathoners aged 30-34.
Based on 52,476 World Majors finishers.