Pace
VDOT Training Pace Calculator
Use a recent race result to turn current performance into practical E, M, T, I, and R training pace ranges.
- Estimates VDOT from race distance and finish time.
- Generates five purpose-specific training ranges.
- Ranges guide training; they do not replace effort and recovery.
VDOT converts a recent race performance into purpose-specific training pace ranges.
- Use a recent, well-paced race.
- Choose the official race distance.
- Do not use an easy run or short workout split.
E, M, T, I, and R describe different training purposes. The faster edge is not a target for every session.
- Keep E pace conversational.
- Use T and I only in planned quality sessions.
- Update the result after a meaningful new race.
Use the easy range first, then select faster ranges only for a workout with a clear purpose.
What are my VDOT training pace ranges?
Estimated VDOT
Use a recent, well-paced race. These are training ranges, not mandatory targets. Easy pace should still feel easy; repetition pace requires short work and full recovery.