{
  "slug": "training-paces-vdot",
  "title": "Training Pace Calculator (from VDOT)",
  "category": "Running",
  "category_slug": "running",
  "tier": 2,
  "summary": "Calculate Easy, Marathon, Threshold, and Interval paces from your VDOT score using Daniels' formula.",
  "description": "This calculator computes running training paces across four intensity zones—Easy, Marathon, Threshold, and Interval—using Jack Daniels' Running Formula and the Daniels-Gilbert oxygen-cost equation. It takes a single input, the runner's VDOT score, solves the quadratic velocity equation at that VO₂max-equivalent level, then applies zone-specific percentages (70%, 80%, 88%, and 98% of maximum aerobic velocity) to output target paces in minutes per kilometre. The paces are population-average estimates derived from the published Daniels formula and are most applicable to trained distance runners performing steady-state aerobic work.",
  "page_url": "https://fitmetriclab.com/en/tools/running/training-paces-vdot/",
  "api_url": "https://fitmetriclab.com/api/tools/training-paces-vdot.json",
  "formula": {
    "id": "training_paces_vdot",
    "expression": "v_{VDOT} = \\text{solve}\\bigl(0.000104\\,v^{2} + 0.182258\\,v - 4.6 = \\text{VDOT}\\bigr), \\quad p_{zone} = \\frac{60000}{v_{VDOT} \\times \\text{pct}_{zone}} \\text{ sec/km}, \\quad \\text{pct} \\in \\{0.70, 0.80, 0.88, 0.98\\}",
    "variables": [
      {
        "symbol": "\\text{VDOT}",
        "description": "VDOT score"
      }
    ]
  },
  "inputs": [
    {
      "id": "vdot",
      "label": "VDOT",
      "type": "number",
      "unit": "",
      "default": 45,
      "min": 20,
      "max": 85,
      "step": 0.1
    }
  ],
  "worked_example": {
    "inputs": {
      "vdot": 45
    },
    "expected_output": "5:58 min/km"
  },
  "result_summary_template": "With a VDOT of {vdot}, the Daniels-Gilbert oxygen-cost equation and zone percentages produce training paces including Easy pace at {result}.",
  "methodology": "Jack Daniels' Running Formula (3rd ed., 2014). Solves the Daniels-Gilbert oxygen-cost equation VO₂ = 0.000104·v² + 0.182258·v − 4.6 for velocity at the runner's VDOT, then applies zone percentages: Easy 70%, Marathon 80%, Threshold 88%, Interval 98%. Output in min/km.",
  "sources": [
    {
      "label": "Daniels, J. Daniels' Running Formula. 3rd ed. Human Kinetics, 2014.",
      "url": "https://us.humankinetics.com/products/daniels-running-formula-3rd-edition"
    },
    {
      "label": "Gilbert, J., Daniels, J. Oxygen Power: Performance Tables for Distance Runners. Oxygen Power, 1979.",
      "url": ""
    },
    {
      "label": "Run SMART Project. VDOT Calculator. University of North Carolina at Chapel Hill.",
      "url": "https://runsmartproject.com/calculator/"
    }
  ],
  "faqs": [
    {
      "question": "What is VDOT and where does it come from?",
      "answer": "VDOT is Jack Daniels' index of running fitness, expressed in the same units as VO₂max (mL·kg⁻¹·min⁻¹) but derived from race performance rather than laboratory measurement. A separate race-time calculator applies the Daniels-Gilbert oxygen-cost and intensity-fraction equations to invert race distance and time into a VDOT score, which this tool then uses to generate training paces."
    },
    {
      "question": "Why does this calculator not ask for my recent race time?",
      "answer": "This tool requires a pre-computed VDOT as its input. To obtain VDOT from a race result, runners typically use a Daniels VDOT table or a dedicated race-time converter (such as the Run SMART Project calculator) that accounts for the non-linear relationship between race distance, time, and oxygen demand. Once VDOT is known, this tool provides the corresponding training-pace zones."
    },
    {
      "question": "Why is Repetition (R) pace not included?",
      "answer": "Daniels defines Repetition pace as an interval-duration-dependent intensity rather than a fixed percentage of vVDOT. Because R pace varies with the length of each repeat (200 m vs. 400 m, for example), it cannot be expressed as a single pace per kilometre without additional inputs specifying interval distance and rest period."
    },
    {
      "question": "What does each training zone target?",
      "answer": "Easy pace (70% of vVDOT) develops aerobic enzymes and capillary density with minimal fatigue. Marathon pace (80%) trains lactate clearance and fuel efficiency at race effort. Threshold pace (88%) targets lactate steady-state and anaerobic threshold adaptation. Interval pace (98%) stresses VO₂max and running economy at near-maximal aerobic intensity."
    },
    {
      "question": "Can I use these paces if my VDOT was calculated months ago?",
      "answer": "VDOT reflects fitness at the time of the input race performance. Training adaptations or detraining over subsequent weeks or months can shift actual fitness away from the recorded VDOT. Re-testing with a recent race effort or time trial under similar conditions provides a more current VDOT and more accurate training paces."
    }
  ],
  "related_tools": [
    {
      "slug": "elevation-pace",
      "title": "Elevation-Adjusted Pace Calculator",
      "api_url": "https://fitmetriclab.com/api/tools/elevation-pace.json",
      "page_url": "https://fitmetriclab.com/en/tools/running/elevation-pace/"
    },
    {
      "slug": "negative-split",
      "title": "Negative Split Pace Calculator",
      "api_url": "https://fitmetriclab.com/api/tools/negative-split.json",
      "page_url": "https://fitmetriclab.com/en/tools/running/negative-split/"
    },
    {
      "slug": "running-pace",
      "title": "Running Pace Calculator",
      "api_url": "https://fitmetriclab.com/api/tools/running-pace.json",
      "page_url": "https://fitmetriclab.com/en/tools/running/running-pace/"
    }
  ],
  "last_updated": "2026-04-22",
  "price": {
    "value": 0,
    "currency": "USD"
  },
  "runs_in_browser": true,
  "disclaimer": "Educational estimate produced from a published formula. Not medical, nutritional, or training advice. Calculations are deterministic — apply the formula to the inputs to reproduce the result."
}