Running Calculator

This will calculate your VDOT, training paces and race time. It can adjust for temperature, and weight variation.

Introduction

The idea of VDOT is at the heart of Jack Daniels Running Formula. To find out your VDOT and associated paces, you will need the results of a recent race. Enter your time and race distance below, and hit 'Calculate'. This will give you a series of equivalent times for other distances. It will also give you a list of paces for various workout types and distances. So, if you did a 5K in 21:00, you would get aerobic intervals (I Pace) of 400m in 1:38, 800m in 3:35, 1200m in 4:54.

You may have several race results that indicate different VDOT values. If the races are all reasonably recent and reflect your current fitness level, use the best VDOT number. If you've been injured or had a break from training since your last race, you should not use an old race result.

Distance	1500 Meters Mile 3K 2 Miles 5K 8K 5 Mile 10K 15K 10 Mile 20K Half Marathon 25K 30K Marathon 50K
Time	Hours Minutes Seconds
Heat Index (optional)	Fahrenheit Centigrade
Body Weight (optional)	Kg Pounds
	Show Unusual Distances (8K, etc.)
	Show Longer Distances (Beyond 50K)

Calculate

Note: you must enter the time of a race you have completed, not your target time for a race. Please repeat out loud "I will enter the time of a race I've completed". More seriously, this is a very common mistake that you need to avoid. Train based on your current fitness, not the fitness you hope to achieve. If you put in a target pace rather than an actual pace you are missing the point of the system. Jack Daniels paces are intended to provide a pace that produces a specific training stress. If you don't use a previous race pace, you will be using the wrong pace.