Enter a recent race time or time trial result for the most accurate predictions.
Race predictions use the published Daniels–Gilbert oxygen-cost and sustainable-intensity equations. The pace references below apply disclosed fractions to that score; they are not the official VDOT lookup table. Daniels VDOT formula source
38.3
1500m
6:51
4:34/km • 7:21/mi
Mile
7:24
4:36/km • 7:24/mi
3K
14:34
4:51/km • 7:49/mi
5K
25:00
5:00/km • 8:03/mi
Input Race10K
51:53
5:11/km • 8:21/mi
15K
1:19:56
5:20/km • 8:35/mi
Half Marathon
1:55:04
5:27/km • 8:47/mi
Marathon
3:57:55
5:38/km • 9:04/mi
Equation-derived 65% oxygen-demand reference; use effort to keep easy running comfortable.
6:42
/km
10:47
/mile
Equation-derived 79% oxygen-demand reference, not a marathon-readiness prediction.
5:45
/km
9:15
/mile
Equation-derived 88% oxygen-demand reference for controlled sustained work.
5:16
/km
8:29
/mile
Equation-derived 100% oxygen-demand reference for hard intervals with recovery.
4:45
/km
7:39
/mile
Equation-derived 110% oxygen-demand reference for short, fully recovered repetitions.
4:24
/km
7:05
/mile