VDOT Running Calculator

Enter a recent race result to calculate your VDOT score, optimal training paces using the Jack Daniels formula, and equivalent times across standard race distances.

Race Distance

Finish Time

Hours

Min

Sec

38.3

VDOT Score

Recreational / trained

Training Paces

Easy

6:52/km

to 6:05/km

11:03/mi

to 9:47/mi

Marathon

5:38/km

9:04/mi

Threshold

5:16/km

8:29/mi

Interval

4:51/km

7:48/mi

Repetition

4:31/km

7:16/mi

Equivalent Race Times

1500 m 6:51

Mile 7:24

3K 14:34

5K 25:00

10K 51:53

Half marathon 1:55:04

Marathon 3:57:55

Percentile Rank

Population baseline

Cohort

Age group

Using VDOT-projected marathon time (3:57:55) for World Majors comparison.

Faster than 52% of runners

0% 50% 100%

Faster than ≈52% of male World-Majors marathoners aged 30-34.

Based on 52,476 World Majors finishers.