Jack Daniels VDOT System

Training Pace Calculator

Enter your VDOT score or a recent race result to get your personalized training paces for every zone — Easy, Marathon, Threshold, Interval, and Repetition. Based on Jack Daniels' Running Formula, the gold standard for structured training.

Input Method

VDOT Score

Typical range: 30 (beginner) to 85 (elite). Most recreational runners: 35–55.

Display

Preferred Pace Unit

About VDOT

VDOT is a measure of your current running fitness developed by Dr. Jack Daniels. It reflects your effective VO2max — not just your raw aerobic capacity, but your ability to use oxygen efficiently at race effort.

Higher VDOT = faster equivalent performances. Training zones are calculated as percentages of your VDOT pace to elicit the right physiological adaptation.