If you’ve ever wondered “Am I actually running the right pace for my fitness level?”  then VDOT is your new best friend.

Created by legendary coach Jack Daniels, the VDOT Score is a simple way to measure your current running ability and translate it into accurate training paces. Instead of guessing, you get paces that are matched to your real fitness right now. As VDOT-certified running coaches, we use this system with our athletes every day, and it consistently helps runners train smarter, avoid burnout, and get faster. Here’s how to use it.

How to Use the VDOT Calculator to Set Your Training Paces

The VDOT calculator is straightforward. Plug in a recent race time (or time trial), hit calculate, and VDOT generates your: VDOT score, equivalent race times, and full set of training paces. Your training paces will include:

• Easy (E) — aerobic runs
• Marathon (M) — marathon pace blocks, steady runs
• Threshold (T) — tempo runs, threshold, & cruise intervals
• Interval (I) — VO₂max intervals
• Repetition (R) — fast, short repeats to improve efficiency

No more guessing, no more “running by vibes.” Just clear, personalized numbers based on science.

How to Add VDOT Paces Into Your Training

Now that you’ve got your paces, here’s how to use them in real life:

Easy Pace (E)

Use for:

• Easy Runs
• Aerobic Mileage
• Recovery Days

This is the pace you should run the majority of the time. It builds your engine.

Marathon Pace (M)

Use for:

• Marathon-specific long-run segments
• Steady state or uptempo runs

These runs feel comfortably strong but not hard. This pace is useful in a marathon training program, or to add in a slightly faster than easy paced run.

Threshold Pace (T)

Use for:

• Tempo runs
• LT (lactate threshold) workouts
• Cruise Intervals

Think “comfortably hard.” These are controlled, sustainable, and extremely effective for fitness. (We break down tempo, threshold, and cruise intervals in detail here: Tempo Runs, Threshold Runs, & Cruise Intervals- What’s the Difference?)

Interval Pace (I)

Use for:

• VO₂max sessions
• Track work such as 400m repeats

These efforts feel tough, but not all-out. They are a great way to boost your speed and running fitness.

Repetition Pace (R)

Use for:

• Short, fast repeats
• Strides and speed work
• Improving running economy

These are fast but smooth, but not all out sprinting. This pace is great to tap into your speed and improve your leg turnover.

A Quick Note on Weather, Terrain & Bad Days

Your VDOT paces are a target, not a rule.

If it’s hot, humid, windy, or you’re on hilly terrain, your paces may slow down. That’s normal. Use effort as your guide and don’t try to “force” a pace that doesn’t match conditions. We like to add a couple seconds or so to the pace for a buffer.

When to Update Your VDOT Score

So how long should you train at the same paces? Here are two reliable ways to update:

1. Run a Race or Time Trial (Most Accurate)

Plug your new result into the calculator and get updated paces instantly. This option is ideal and gives you the best read on fitness.

2. Adjust Every 4–6 Weeks

Jack Daniels suggests you can bump your VDOT score up 1 point every 4–6 weeks of solid, consistent training.

We prefer race data, but if you’ve been running well and feel stronger, a small bump is usually appropriate.

Want Help Using VDOT in Your Training?

Many runners know their VDOT paces but still struggle to use them correctly in a full training plan. That’s where coaching comes in. As certified VDOT running coaches, we build training plans based on:

• Your current fitness
• Your goals
• Your life schedule
• Your strengths & limiters
• Your recovery needs

No more guessing. Just smart, personalized training that works. Let’s build the right plan for you: Fast Pack Running Training & Coaching

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