VDOT Pace Jack Daniels

VDOT and Daniels' training paces

VDOT is a score introduced by coach Jack Daniels in his book Daniels' Running Formula (1998). It combines VO2max with running economy into a single number that maps to a full table of training paces: Easy (E), Marathon (M), Threshold (T), Interval (I) and Repetition (R). The standard input is a recent race result — most commonly a 5K — and the table outputs equivalent times at other distances plus prescribed paces for each training zone. Example: a runner with 5K in 22:00 has VDOT ≈ 46, an Easy pace around 5:35/km, Threshold near 4:36/km and Intervals around 4:13/km. Official tables and lookup tools are available at RunSMART and in the book.

Applications: structured plans and periodisation

Used in structured training plans (Daniels' Phase I-IV periodisation: base, early quality, transition, final quality); to decide Zone 2 vs Zone 4 for a given run; to track progress as VDOT climbs through a cycle; and by intermediate-to-advanced runners who want pace prescriptions tied to current fitness rather than heart-rate zones alone.

FAQ

Is VDOT the same as VO2max? No. VDOT is a performance proxy that bundles VO2max plus running economy. Two runners with the same VO2max can have different VDOTs.

How often should I update VDOT? After every meaningful race or time trial, or every 4-6 weeks during a training cycle.

Can I use a 10K or half-marathon instead of a 5K? Yes — Daniels' tables accept any race distance and back-calculate VDOT.

What about beginners? The system works best for runners doing 40+ km a week. Beginners should build base first; their VDOT will jump quickly as fitness develops.