The most comprehensive VDOT calculator, generating Jack Daniel's and [[FIRST]] training paces, predicted race times with adjustments for temperature, body weight and altitude. This calculator will show paces for the second and third editions of the book. (See [[Jack Daniels Running Formula]] for details of the changes for the third edition.)
{{DISPLAYTITLE:VDOT Calculator with adjustments for temperature and body weight, plus FIRST training paces}}
= VDOT Calculator =
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 into the VDOT Calculator form below. This will give you a series of equivalent times for other distances.
* This calculator will give you a list of paces for various workout types and distances.
* As well as being a 'VDOT Calculator', it is also a 'FIRST Calculator', as it lists the paces for the [[FIRST]] training program.
* 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.
* This VDOT Calculator will also attempt to compensate for races run in hot conditions. This is based on the research documented at [[Impact of Heat on Marathon Performance]] and is an estimate only. If you enter your weight, the VDOT Calculator will predict your race performances at different body weights, assuming the weight change is due to body fat only.
* If you provide your greatest weekly distance, this calculator will output the [[Long Run|long runs]] for the Jack Daniels marathon Plan A and Elite Plans.
<html>
<form style="font-family: Helvetica,Arial,sans-serif;" method="get" action="/wiki/VDOT_Results" name="VDOT">
<table style="text-align: left;" border="1"
cellpadding="1" cellspacing="1">
<tbody>
<tr>
<td>Distance</td>
<td>
<input name="Distance" value="0" type="radio">1500 Meters<br>
<input name="Distance" value="1" type="radio">Mile<br>
<input name="Distance" value="2" type="radio">3K<br>
<input name="Distance" value="3" type="radio">2 Miles<br>
<input name="Distance" value="4" type="radio">5K<br>
<input name="Distance" value="5" type="radio">8K<br>
<input name="Distance" value="6" type="radio">5 Mile<br>
<input name="Distance" value="7" type="radio">10K<br>
<input name="Distance" value="8" type="radio">15K<br>
<input name="Distance" value="9" type="radio">10 Mile<br>
<input name="Distance" value="10" type="radio">20K<br>
<input name="Distance" value="11" type="radio">Half Marathon<br>
<input name="Distance" value="12" type="radio">25K<br>
<input name="Distance" value="13" type="radio">30K<br>
<input name="Distance" value="14" checked="checked" type="radio">Marathon<br>
</td>
</tr>
<tr>
<td>Time</td>
<td>
<table style="text-align: left;" border="0" cellpadding="0" cellspacing="0">
<tbody>
<tr>
<td><input maxlength="3" size="3" name="Hours" value="0"><br>
</td>
<td>Hours</td>
<td><input maxlength="3" size="3" name="Minutes" value="0"></td>
<td>Minutes</td>
<td><input maxlength="3" size="3" name="Seconds" value="0"></td>
<td>Seconds</td>
</tr>
</tbody>
</table>
</td>
</tr>
<tr>
<td>Heat Index (optional)</td>
<td>
<table style="text-align: left;" border="0" cellpadding="0" cellspacing="0">
<tbody>
<tr>
<td><input maxlength="3" size="3" name="Temperature" value=""></td>
<td>
<select name="TempUnits">
<option selected="selected">Fahrenheit</option>
<option>Centigrade</option>
</select>
</td>
</tr>
</tbody>
</table>
</td>
</tr>
<tr>
<td>Body Weight (optional)</td>
<td>
<table style="text-align: left;" border="0" cellpadding="0" cellspacing="0">
<tbody>
<tr>
<td><input maxlength="3" size="3" name="Weight" value=""></td>
<td>
<select name="WeightUnits">
<option>Kg</option>
<option selected="selected">Pounds</option>
</select>
</td>
</tr>
</tbody>
</table>
</td>
</tr>
<tr>
<td>Max Weekly Distance(optional)</td>
<td><input maxlength="3" size="3" name="Mileage" value=""> Use miles unless 'Metric' is checked, in which case use Km.</td>
</tr>
<tr>
<td></td>
<td><input name="Unusual" value="Unusual" type="checkbox">Show Unusual Distances (8K, etc.)</td>
</tr>
<tr>
<td></td>
<td><input name="Longer" value="Longer" type="checkbox">Show Longer Distances (Beyond 50K)</td>
</tr>
<tr>
<td></td>
<td><input name="Metric" value="Metric" type="checkbox">Show paces in min/Km rather than min/mile, plus over values in metric units.</td>
</tr>
</tbody>
</table>
<input type="submit" value="Submit" />
<br>
</form>
</html>
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.