Quick answer: a 25:00 5K gives a VDOT of 38.3. From that, easy running is 9:44 to 11:38 per mile (6:03 to 7:14 per km), marathon pace 9:04 per mile, threshold 8:29 to 8:53, interval 7:39 to 7:59 and repetition 7:24 per mile.
How to use the training pace calculator
Pick the race you ran most recently and type your finish time. A race run all-out in the last few weeks works best; a time trial on a measured course also works. Switch between per-mile and per-km paces with the buttons. The rep table gives target times for 200 m to 1600 m repeats on a track, so you do not have to divide paces in your head.
What VDOT means here
VDOT is Jack Daniels' term for a running fitness score; it is used here descriptively, and this site is not affiliated with Daniels or his publishers. The number comes from two equations published by Daniels and Gilbert in 1979: the oxygen cost of running at a speed, VO2 = -4.60 + 0.182258v + 0.000104v² (v in metres per minute), and the share of VO2 max a runner can hold for t minutes. VDOT is the first divided by the second.
Worked example
25:00 for 5,000 m is 200 m per minute. Oxygen cost: -4.60 + 0.182258 x 200 + 0.000104 x 200² = 36.0 ml/kg/min. For 25 minutes the model says you can hold 94.0% of VO2 max. VDOT = 36.0 / 0.940 = 38.3. Threshold pace is the speed that costs 88% of 38.3, which solves to 189.7 m per minute, or 8:29 per mile.
How the paces are set
Each pace is the speed whose oxygen cost equals a share of your VDOT. The bands are Daniels' %VO2max ranges as reported by secondary sources: easy 59 to 74%, threshold 83 to 88%, interval 95 to 100%. Marathon pace is simply the marathon time the model predicts for your VDOT. Repetition pace is our choice: the published bands only say it is faster than VO2 max pace, so we use your predicted mile race pace.
Equivalent race times by VDOT
This table is computed from the 1979 equations, not copied from the tables in Daniels' books, so a value can differ from a printed table by a few seconds. VDOT 50, for example, solves to 19:56 for 5K and 3:10:40 for the marathon.
| VDOT | Mile | 5K | 10K | Half | Marathon |
|---|---|---|---|---|---|
| 30 | 9:10 | 30:41 | 1:03:49 | 2:21:17 | 4:49:49 |
| 32 | 8:40 | 29:05 | 1:00:27 | 2:13:55 | 4:35:17 |
| 34 | 8:13 | 27:38 | 57:25 | 2:07:17 | 4:22:11 |
| 36 | 7:49 | 26:21 | 54:42 | 2:01:18 | 4:10:19 |
| 38 | 7:27 | 25:10 | 52:15 | 1:55:51 | 3:59:30 |
| 40 | 7:07 | 24:06 | 50:01 | 1:50:54 | 3:49:37 |
| 42 | 6:49 | 23:08 | 47:58 | 1:46:22 | 3:40:33 |
| 44 | 6:32 | 22:14 | 46:06 | 1:42:12 | 3:32:12 |
| 46 | 6:17 | 21:24 | 44:23 | 1:38:21 | 3:24:29 |
| 48 | 6:03 | 20:38 | 42:48 | 1:34:48 | 3:17:19 |
| 50 | 5:50 | 19:56 | 41:20 | 1:31:31 | 3:10:40 |
| 52 | 5:38 | 19:17 | 39:58 | 1:28:28 | 3:04:28 |
| 54 | 5:27 | 18:40 | 38:42 | 1:25:37 | 2:58:40 |
| 56 | 5:16 | 18:05 | 37:31 | 1:22:58 | 2:53:15 |
| 58 | 5:06 | 17:33 | 36:24 | 1:20:28 | 2:48:09 |
| 60 | 4:57 | 17:03 | 35:22 | 1:18:09 | 2:43:22 |
| 62 | 4:49 | 16:34 | 34:23 | 1:15:57 | 2:38:52 |
| 64 | 4:41 | 16:07 | 33:28 | 1:13:54 | 2:34:37 |
| 66 | 4:33 | 15:42 | 32:36 | 1:11:57 | 2:30:37 |
| 68 | 4:26 | 15:18 | 31:47 | 1:10:07 | 2:26:49 |
| 70 | 4:19 | 14:56 | 31:01 | 1:08:23 | 2:23:13 |
| 72 | 4:13 | 14:34 | 30:17 | 1:06:44 | 2:19:48 |
| 74 | 4:07 | 14:14 | 29:35 | 1:05:10 | 2:16:33 |
| 76 | 4:01 | 13:54 | 28:56 | 1:03:42 | 2:13:28 |
| 78 | 3:56 | 13:36 | 28:18 | 1:02:17 | 2:10:31 |
| 80 | 3:51 | 13:18 | 27:42 | 1:00:57 | 2:07:43 |
Limits
The paces assume you are trained for the distance. A fast 5K does not make you ready for its marathon pace without the mileage. Heat, hills and wind slow every pace, so run easy days by feel when conditions are hard.
Want a heart rate version of these zones? Try the heart rate zone calculator. To time reps on the road, set up the running interval timer, or predict a race with the race time predictor. Masters runners can compare a race with the open standard on the age grading calculator. Training by heart rate instead? Read the max heart rate formulas guide.
Sources: Daniels and Gilbert (1979), Oxygen Power, equations as quoted by Larry Simpson, The Daniels/Gilbert Formula; Ray Boardman, Jack Daniels running intensity (2023), citing Daniels' Running Formula; Wikipedia, Jack Daniels (coach). Rules checked . Found a problem? Tell us.
Questions
What is a VDOT calculator?
It turns a race result into a fitness score using the Daniels and Gilbert equations, then gives training paces and equivalent race times from that score. A 25:00 5K gives 38.3, a 50:00 10K gives 40.0.
Is VDOT the same as VO2 max?
No. It works like a VO2 max for running, but it is calculated from a race time, so it also reflects running economy and pacing. A lab test measures VO2 max directly. See the VO2 max calculator for field-test estimates.
How fast should my easy runs be?
In this model, easy pace is 59 to 74% of VDOT. For a 25:00 5K runner that is 9:44 to 11:38 per mile. Slower than the range is fine on recovery days.
How often should I update my training paces?
Use a new race or time trial when you have one. Changing paces after every workout is not needed; a fresh race result every few months keeps them honest.
What is tempo or threshold pace?
In this calculator it is the T zone, 83 to 88% of VDOT, a comfortably hard pace you could hold for a long tempo run. For a 25:00 5K runner (VDOT 38.3) it is 8:29 to 8:53 per mile. Enter your own race above for yours.