Tool
VDOT Calculator
Daniels VDOT is the single most useful number in distance running. Enter one race time and we'll compute your current VDOT and predicted times for the other major distances.
VDOT is Jack Daniels' metric for current running fitness — combining VO₂max and running economy.
Predicted race times
| Distance | Finish time | Pace |
|---|---|---|
| 5 km | 21:42 | 4:20/km |
| 10 km | 45:00 | 4:30/km |
| Half marathon | 1:39:44 | 4:44/km |
| Marathon | 3:27:15 | 4:55/km |
What is VDOT?
VDOT is a metric introduced by coach Jack Daniels in Daniels' Running Formula. It combines your VO₂max with your running economy into a single number that predicts performance across distances. A VDOT of 50 corresponds to roughly a 19:57 5K, a 3:10:49 marathon, and the training paces that go with that level of fitness.
How accurate is the predicted marathon time?
VDOT predictions assume a similar level of marathon-specific endurance. If your longest run in the last 6 weeks is under 28 km, your actual marathon time will likely be slower than VDOT predicts. The calculator answers "what time matches your current fitness", not "what time will you actually run" — those are different questions.
What about the weather and the course?
The VDOT prediction is for a flat, certified course in ideal conditions. For a race-specific prediction that adjusts for elevation, heat, and humidity, head to our race-day pacing engine.