Training Pace Calculator — Daniels VDOT Paces
Calculate Daniels training paces from a recent race. Get easy, marathon, threshold, interval, and repetition pace targets in min/km and min/mile.
This training pace calculator turns a recent race result into Daniels-style pace targets. Enter the distance and finish time from a hard effort — for example, a 25-minute 5K — and it estimates your VDOT and shows easy, marathon, threshold, interval, and repetition paces.
The paces follow Jack Daniels' Running Formula. Easy pace is shown as a range (59–74% VO2 max). Marathon pace is found by matching your VDOT to an equivalent marathon time. Threshold, interval, and repetition paces use standard percentages of VO2 max for tempo work, VO2 intervals, and short speed reps.
For the most accurate training paces, use a race or time trial from the last few weeks at a distance between 5K and half marathon. A 50-minute 10K or 1:45 half marathon works well. Very easy training runs or races from months ago may not reflect current fitness.
Pair these paces with the heart rate reserve calculator or VO2 max calculator for a fuller picture of training intensity. Paces are a guide — adjust for heat, hills, and how you feel on the day.
Frequently asked questions
- What are Daniels training paces?
- Jack Daniels' training pace system uses your current fitness (VDOT) to set pace targets for easy runs, marathon pace, threshold, intervals, and repetitions. Enter a recent race result and the calculator shows recommended training speeds.
- Which race should I use for training paces?
- Use a recent all-out effort between about 3 km and half marathon distance. A 5K or 10K race or time trial from the last few weeks usually gives the most reliable training paces.
- How is VDOT different from VO2 max?
- VDOT is Jack Daniels' fitness score derived from race performance. It closely relates to VO2 max but is tuned for practical training prescriptions. This calculator uses the same race formula as the VO2 max calculator.
- Should I run the fast end or slow end of easy pace?
- Easy pace is shown as a range. Most runners should stay in the middle to slower part on recovery days. Save the faster end of easy for days when you feel fresh on a planned easy run.
Related calculators
Other tools that pair well with this calculator.
Estimate VO2 max from a recent race distance and finish time. A practical fitness benchmark for runners tracking aerobic progress.
Free running pace calculator for km and miles. Enter distance, finish time, or target pace to work out the missing value, with kilometre splits.
Calculate heart rate reserve and training zones from resting and max heart rate. Plan easy, tempo, and threshold efforts with zone targets.