Running Calculator

This VDOT calculator will generate Jack Daniels and FIRST training paces, predicted race times and it can adjust for temperature, and body weight.

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 into the VDOT Calculator form below. 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. 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.

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.