Masukkan masa race terkini anda untuk dapatkan training paces (Easy, Marathon, Threshold, Interval, Repetition).
VDOT is a single number that describes your current running fitness, worked out from one race result. It comes from Jack Daniels' work on running economy and oxygen uptake, and its value is practical rather than academic: once you know your VDOT, you know how fast every type of training run should be. No guessing, no running everything at the same middling speed because it feels about right.
Easy is most of your week. It should feel conversational and slightly boring, and its job is aerobic development and recovery, not speed. Marathon pace is steady and controlled, used in longer efforts. Threshold is comfortably hard, the pace you could hold for about an hour in a race, and it is the single most productive session type for most runners. Interval pace works your maximum aerobic capacity in repeats of three to five minutes. Repetition pace is short, fast and about mechanics rather than fitness.
Easy runs get run too fast and hard sessions get run too slow, so every run ends up in the same grey middle. The result is fatigue without adaptation. If your easy pace from this calculator feels embarrassingly slow, that is the point, and it is usually the change that unlocks the next few months of progress.
These paces assume cool conditions. In Malaysian heat and humidity, holding threshold pace at 8am is a different physiological task from holding it at 15 degrees, and forcing it turns a productive session into an unproductive one. Run the paces through the Heat and Humidity Pace Adjuster, or simply run those sessions by effort and accept the slower number.
Every four to six weeks, or after any race you run at full effort. Fitness moves, and training off paces you earned three months ago is either too easy to drive adaptation or too hard to recover from.
Recreational runners typically land between 30 and 45. Competitive club runners sit in the high 50s and low 60s. Elite marathoners are above 70. The number only matters relative to your own previous score, since its purpose is to set your paces rather than to rank you.
The most recent one you ran at genuine full effort, ideally within the last six weeks. A hard parkrun or time trial works fine. Entering a race you jogged for fun will give you paces that are too slow to be useful.
Because easy running is supposed to be easy. Around eighty percent of weekly volume for most runners should sit at a pace where you could hold a conversation. That is where aerobic adaptation happens, and running it faster mostly just delays recovery for the sessions that do drive improvement.
The paces themselves are calculated for cool conditions. In high humidity you should expect to run several percent slower at the same effort, which is normal and not a sign of lost fitness. Use the Heat and Humidity Pace Adjuster, or run those sessions by effort.
VO2 max is measured in a laboratory. VDOT is derived from race performance, so it already includes running economy and how well you actually convert oxygen into speed. For setting training paces it is the more useful of the two.
Turn any distance and finish time into pace per km, pace per mile and speed.
Open tool →Break a goal finish time into every kilometre split, ready to print.
Open tool →Predict your finish time at another distance from one recent race result.
Open tool →