Enter a recent race result to get training paces for every type of run.
Estimates use the Daniels & Gilbert VO2max-based formula to derive a VDOT score, then standard %VO2max ranges for each training zone. Treat these as a helpful starting point, not an exact prescription.
VDOT is a running fitness score developed by exercise scientist Jack Daniels, derived from a race performance using a VO2max-based formula. It's used to prescribe training paces without needing a lab VO2max test.
Easy is comfortable, conversational running for recovery and aerobic base. Marathon is your marathon-effort pace. Threshold is a "comfortably hard" tempo effort. Interval is roughly 5K-effort pace for longer VO2max repeats. Repetition is faster, short reps that build speed and running economy.
This tool gives you the paces, not a full program. As a general guideline, most training volume for most runners is easy running, with threshold, interval, and repetition work making up a smaller, more targeted portion of the week. Follow a structured plan or coach for specifics.
It's a formula-based estimate from a single race result, so treat it as a helpful starting point rather than an exact figure. Real performance varies with conditions, fatigue, and race specificity, and it isn't a substitute for a lab VO2max test.