Running VDOT & Training Pace Calculator

VDOT Training Guide (Daniels' Running Formula)

What is VDOT?

VDOT: a measure of running fitness, developed by Dr Jack Daniels (one of the most influential running coaches of the past 50 years). VDOT incorporates VO2max plus running economy and lactate threshold into a single score. Higher VDOT = faster runner. VDOT scale: 30: novice runner. 40: recreational fit (45min 10K, sub-1:50 half). 50: well-trained club runner (sub-40 10K, sub-90 half, sub-3:15 marathon). 60: competitive amateur (sub-35 10K, sub-78 half, sub-2:55 marathon). 70+: elite (sub-31 10K,

The Five Daniels Training Paces

Easy (E) pace: 59-74% of VDOT. Conversational pace. 60-75% of all training. Builds aerobic base, capillarisation, mitochondrial density. Most underrated training type — most runners run easy pace too fast. Marathon (M) pace: 75-80% of VDOT. Race pace for marathon. Used in long runs to develop race-specific fatigue resistance. Threshold (T) pace: 82-88% of VDOT. 'Comfortably hard' — fast but sustainable for 20-60 min in training. Builds lactate threshold. Tempo runs, cruise intervals. Interval (I

Why Training Paces Matter

Most recreational runners train too fast for their easy runs and not fast enough for their hard runs. The result: chronic medium intensity training — too hard to fully recover, too easy to drive adaptation. Polarised training (favoured by elite distance runners): 80% truly easy + 20% hard (threshold/interval). Limited 'grey zone' middle effort. Producing the workout the body needs: workouts only effective when run at the right intensity. Threshold workout at 90% effort: too hard, becomes interva

Building a Daniels Training Week

Typical structure for 40-50 mpw runner targeting half marathon: Monday: 5 miles easy (E pace). Tuesday: workout day. Examples: 4×1 mile @ T pace (jog 1min recovery between). OR 5×1km @ I pace (jog 90sec recovery). Wednesday: 5 miles easy. Thursday: 7 miles easy or M pace. Friday: rest or cross-training. Saturday: race or hard workout (e.g. tempo intervals). Sunday: long run 10-14 miles, mostly easy with possibly 3-5 miles at M pace embedded. Higher mileage runners (60-80 mpw): add double days, m