Which race distance gives the most accurate VDOT?

A recent 5K or 10K all-out effort. Marathons tend to under-estimate fitness because pacing, hydration, and durability matter more than raw aerobic capacity.

How often does VDOT change with training?

In novice runners, VDOT can rise 1-2 points per month with consistent training. Elite runners change <0.5 points per year.

Is VDOT the same as VO₂max?

They are closely related but not identical. VDOT is a derived "working" VO₂max — it accounts for the fact that nobody races at exactly 100% of VO₂max.

How do I use VDOT to pick training paces?

Daniels' tables map each VDOT to specific paces for easy runs, marathon pace, threshold, interval (vVO₂max), and repetition workouts. Many running calculators (and the McMillan-pace-equivalents tool) reproduce these.

Which race distance gives the most accurate VDOT?

A recent 5K or 10K all-out effort. Marathons tend to under-estimate fitness because pacing, hydration, and durability matter more than raw aerobic capacity.

How often does VDOT change with training?

In novice runners, VDOT can rise 1-2 points per month with consistent training. Elite runners change <0.5 points per year.

Is VDOT the same as VO₂max?

They are closely related but not identical. VDOT is a derived "working" VO₂max — it accounts for the fact that nobody races at exactly 100% of VO₂max.

How do I use VDOT to pick training paces?

Daniels' tables map each VDOT to specific paces for easy runs, marathon pace, threshold, interval (vVO₂max), and repetition workouts. Many running calculators (and the McMillan-pace-equivalents tool) reproduce these.

VDOT Calculator (Jack Daniels)

Compute your Jack Daniels VDOT score from a recent race time. VDOT is a single-number proxy for current running fitness.

Result

VDOT

44.5

Approximate level: Trained. From 5km in 22:00.

Race velocity227.3 m/min (13.64 km/h)
Estimated VO₂42.2 ml/kg/min
% of VO₂max used94.7%

Trained recreational runner

Your VDOT

Single-number proxy for current aerobic running fitness.

44.5

Estimated VO₂max equivalent

Working VO₂max — what you actually drive at race effort. True lab VO₂max is 5-10% higher.

44.5 ml/kg/min

Recreational male/female 5K reference

Daniels' tables: VDOT 35 ≈ 5K in 24:08; VDOT 40 ≈ 21:50.

VDOT ~35-40

Olympic-trials qualifying reference

Daniels' tables: VDOT 75 ≈ 5K in 13:25 (men); slightly slower-VDOT marks for OT-qualifying women.

VDOT ~75+

Source: Jack Daniels (2014/2022), "Daniels' Running Formula" 4th ed., Human Kinetics — VDOT regression and the velocity / %VO₂max model. Underlying VO₂ regression: ACSM Guidelines for Exercise Testing & Prescription (running economy ~210 ml O₂/kg/km).

Not medical advice — VDOT estimates aerobic fitness from a recent race; results bias low if the race was paced poorly, on a hilly course, or in adverse weather. Marathon-derived VDOT typically reads 1-3 points lower than a 5K-derived VDOT for the same fitness because durability and fueling matter more in longer events.

Step-by-step

Race velocity v = 5,000 m ÷ 22.00 min = 227.3 m/min.
% VO₂max = 0.8 + 0.1894393·e^(−0.012778·t) + 0.2989558·e^(−0.1932605·t) = 0.9473 (94.7%).
VO₂ at race = −4.60 + 0.182258·v + 0.000104·v² = 42.19 ml/kg/min.
VDOT = VO₂ ÷ %VO₂max = 42.19 ÷ 0.947 = 44.5.

How to use this calculator

Enter a recent all-out race distance and time.
Use a hard race effort (5K, 10K) for the most accurate read; longer races bias VDOT downward.
Read the VDOT number; use it with Daniels' tables to set training paces.

About this calculator

VDOT, defined by Jack Daniels in "Daniels' Running Formula", is a single number that estimates a runner's current aerobic fitness. It is computed from a recent race performance using a velocity-to-VO₂ regression and an exponential model of the fraction of VO₂max sustained at race effort. The number maps to training-pace tables that prescribe easy, threshold, interval, and repetition paces.

Frequently asked

It is an estimate of your VO₂max corrected for the fraction of VO₂max you can sustain at race effort. Two runners with the same VDOT should have similar performances at all distances under similar conditions.