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The VDOT calculator

Learn how to train smart.

How can you monitor your running intensity and get yourself into the desired intensity "zone"?

The VDOT tool below was designed by Dr Jack Daniels at runsmartproject.com. It can help athletes learn to run at the correct pace in relation to their current fitness level.

To use the tool, simply key in your most recent race distance time, and click the "calculate" button. Then, scroll down to see your "race paces" and click on "training" to see estimates of your pace goals for the various training intensities (Easy, Threshold, etc.).

Each time you do a race, key your race time into the VDOT calculator to update your training paces.

Approximately 80% to 95% of your weekly running time should be spent at an "Easy" exertion (RPE 2-4/10). Increase your weekly volume by gradually increasing the weekly number of Easy runs, gradually increasing their duration. This will help condition your body to move faster for longer during your harder runs.

Only 5% to 20% of your weekly running time should be spent doing "Hard" work, at or above RPE 6/10. These types of sessions are taxing, add a lot of strain to your body, and take longer to recover from. Sure, training hard every day will acutely increase your fitness, but it will also increase your risk of injury and accumulate excessive fatigue, making subsequent sessions feel harder and leaving you needing more time to recover. Don't aim to be mighty tomorrow; play the long game, be sensible, and train smart.

IMPORTANT The estimated training paces generated by the VDOT calculator are for running on flat terrain only. When running uphill, you will need to run slower than the suggested paces!

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