VDOT Calculator

Knowing your current fitness level is the key to getting faster without getting injured. You can use this calculator to take a recent race result and turn it into your VDOT score. From there, you get the exact paces you need for every type of workout, from easy recovery jogs to hard track intervals.

Just pick your recent race distance below and enter your time. The calculator defaults to kilometers, but you can switch to miles and the pace tables will update instantly. If you already know your VDOT from a previous test, you can enter it directly under the advanced options.

How VDOT is calculated

VO2 = -4.60 + 0.182258 × v + 0.000104 × v²
%max = 0.8 + 0.1894393 × e^(-0.012778 × t) + 0.2989558 × e^(-0.1932605 × t)
VDOT = VO2 ÷ %max

VDOT calculation relies on two principles. First, the oxygen cost of running increases with your speed (v, in meters per minute). Second, you can only sustain a fraction of your maximum effort over the duration of a race (t, in minutes). A 5K requires a higher fraction of your maximum than a marathon. By dividing the oxygen cost by that sustainable fraction, you find your VDOT, which represents your true running fitness.

What your training paces mean

The magic of the VDOT system is that it translates your fitness into five specific training zones. If you run each workout at the right pace, you get the maximum benefit with the least amount of injury risk.

Easy run pace

This is your conversational pace for warm ups, cool downs, and the majority of your weekly mileage. You should feel relaxed enough to talk. Many runners make the mistake of pushing too hard on easy days, which leaves them tired for the workouts that actually make them faster. Run your easy days easy to build your aerobic base.

Marathon pace

This is the steady effort you can hold for a full marathon. Even if you are not training for a race, marathon pace is great for long steady runs. It sits right between easy running and threshold work, teaching your body to burn fuel efficiently over long distances.

Threshold pace

Threshold pace is often called tempo pace. It is comfortably hard, usually the fastest pace you can hold for about an hour. Running tempo intervals at this pace raises your lactate threshold, which is the secret to racing faster from the 10K up to the marathon. You should finish these workouts feeling like you could have kept going a bit longer.

Interval pace

Interval pace is hard. You typically run these in repeats of three to five minutes with recovery jogs in between. This pace improves your VO2max, essentially building a bigger engine for your running. The repetition pace zone is even faster and shorter, designed to improve your raw speed and running economy.

Always use your current fitness

The most common mistake runners make is calculating their VDOT using the time they wish they could run. The VDOT system only works if you are honest about your current shape. Use a recent race where you ran hard.

Also, keep in mind that the longer predicted distances assume you have the endurance to match your speed. If you use a 5K to predict your marathon, the result will likely be optimistic.

Running VDOT workouts in Tokyo

Running these specific paces is much easier when you have company. Hitting threshold paces alone can be tough, especially during the humid Tokyo summers.

Many local clubs run structured interval sessions at Yoyogi Park or organize tempo runs around the Imperial Palace loop. You can use our club directory to find a group that matches your specific VDOT training paces. Our free weekly email also highlights upcoming races across the city, giving you a perfect opportunity to test your fitness and find your next VDOT score.