Training Pace Calculator

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Calculate personalized training zones (Easy, Threshold, VO2 Max) based on race performance (VDOT estimation).

Race Performance

Distance

Time

Hrs

Min

Sec

Based on VDOT principles popularized by Jack Daniels. Paces are estimates—listen to your body.

Enter your recent race time to calculate training zones.

About this calculator

Training Zones

Training zones help you target specific physiological adaptations. Most training plans recommend an 80/20 split, where 80% of running is done at valid easy intensity.

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Pro Tips

Easy runs should feel comfortable enough to hold a conversation.
Threshold runs improve your lactate clearance and endurance.
Intervals boost your VO2 Max and top-end speed.

Fun Facts

"Jack Daniels, PhD, was named 'World's Best Running Coach' by Runner's World."
"VDOT is a measure of your running ability, similar to VO2 Max but derived from race times."
"Elite marathoners run the majority of their weekly mileage at easy pace."