VDOT calculator
VDOT is a number that sums up your level as a runner from a recent race. Enter a distance and a time and you will see your VDOT, what it is equivalent to over 5K, 10K, the half marathon and the marathon, and the paces to train at.
What VDOT is
VDOT is a performance value used to compare races of different distances. Two results with the same VDOT are considered equivalent: for example, a 10K in 50:00 and a 5K in about 24 minutes.
It is not a lab measurement. It resembles maximal oxygen uptake, but it is calculated from your race time, so it also reflects your running economy and endurance, not just your engine.
How it is calculated
The calculation is based on the equations published by Jack Daniels and Gilbert. First your average speed in meters per minute is obtained and, from it, the oxygen your body needs at that speed.
Then it estimates what fraction of your maximum you can sustain for the time your race lasted: the longer it is, the smaller that fraction. VDOT is the ratio between the two.
This tool is not official and is not affiliated with its authors.
VDOT = oxygen needed at your speed ÷ sustainable fraction for the duration
What your result means
A higher VDOT indicates better performance. As a guide, between 30 and 40 usually corresponds to people who are starting out or run regularly, between 40 and 50 to runners with several years of practice, and above 50 to those who compete.
What matters is not the absolute number but how it changes. If your VDOT goes up from one comparable race to another, your fitness is improving.
Equivalent times and training paces
The equivalent times table answers this question: at this level, how long would you take over other distances? It is a useful reference, but the half marathon and the marathon require specific training that the calculation cannot assume.
The training paces come from Runi's own VDOT-based system. They cover VDOT 30 to 60. Outside that range we give you the VDOT and the equivalent times, but we do not calculate paces yet.
Limits worth knowing
- It works best with a recent race run at maximum effort, on flat terrain and without extreme conditions.
- A bad race or a course with a lot of climbing gives a lower VDOT than your real one.
- It is an estimate: it does not replace a training plan or the opinion of a professional.
- Equivalent times over long distances tend to be optimistic if you have not trained for them.
Frequently asked questions
It depends on your starting point and your goals. What is useful is to compare it with yourself: if your VDOT goes up from one comparable race to another, you are improving.
The most recent one you ran at maximum effort, between 5 km and the half marathon. A 5K or a 10K usually gives the most reliable calculation.
When you run a new race or a maximum-effort test, or after about 6 to 8 weeks of consistent training. A single good session does not change your level.
There are small rounding differences and variants of the formula. Here we use the equations published by Daniels and Gilbert and round to one decimal.
Our pace system covers VDOT 30 to 60. If yours falls outside that range, you will still see your VDOT and the equivalent times, and you can use the pace calculator.
This is a calculator. Runi is a coach that decides with you what each day calls for.
Tell Runi your goal and any aches, and your plan adjusts to you.
Early access, no credit card required.
More tools
Other calculators to help you run with more sense.
- Running pace calculatorWork out your pace per kilometer, your finish time and predict your race time.
- Running training zones calculatorYour training paces and your heart rate zones.
- 10K training plan for beginners (in Spanish)A general 10-week plan to get you to your first 10 kilometers.
- Runi, your AI running coachA coach that decides with you what each day calls for.