Learn more about using the VDOT calculator to estimate the speed at which you should train and compete within the most famous distances.
What is a VDOT calculator?
Dr. Jack Daniels, who is recognized as one of the world’s best trainers in running, came up with the VDOT number over 30 years ago – a measure of your current form of running. One of Daniels’ most extraordinary achievements is creating a clear, consistent, and logical training system used by runners worldwide – both amateur and professional runners. The VDOT number is based on what it has performed so far within a given distance. The number helps you determine your current training level and makes it possible to estimate equivalent running times and optimal training speeds adapted to your fitness level.
How fast should I run 400 meters? What is the optimal pace in my long runs? My last personal record for 10 km in 40 minutes. What is the result I can expect if I am to run a half marathon? These may be questions from runners around the world asking themselves. The VDOT tables help you answer these questions, train wisely and avoid overtraining.
How to use VDOT calculator?
Select the ‘VDOT calculator’ tab below and choose between the distances 1500 meters, 3000 meters, 5 km, 10 km, half marathon, or marathon. Then enter the last time on the distance you have selected. It is advantageous for your VDOT number to be as accurate as possible if the race you have completed does not extend too far back in time. Enter time in hours, minutes, and seconds.
Based on the data you have entered, you will receive a VDOT number. If you have run a marathon in 3 hours, you get VDOT number 53, which says something about your fitness level. The faster you run a given distance, the higher the VDOT. Under “Performance running,” you will find an overview of estimated times and speeds you can run the distances mentioned above. Under the tab ‘Speed of training,’ you will find different types of training and at what rate you complete this training. Below each, you will find a detailed explanation. To use the example above where you run a marathon of 3 hours, the estimated marathon speed is you can keep 4:18 per km, with an intensity equivalent to 80-90 percent of maximum heart rate. During interval training, you will find that you can run 1000 meter intervals with a speed of 3:44 per km. The intensity of interval training with VDOT corresponds to 98-100 percent of maximum heart rate, with breaks corresponding to the length of the interval.
To not run with too hard intensity, you must have the speed within the selected distance.
Jack Daniels’ VDOT