RUNNING TOOLS
VDOT CALCULATOR
One race. A clearer read on your current ability.
Enter a recent race or test effort that reflects your current fitness. PaceGuru will translate it into a VDOT score and equivalent race performances.
01
Choose a result
Pick the result that best represents where you are right now.
02
Your current VDOT
38.4
Calculated from 5K in 25:00
This is an ability estimate, not a promise of a future result. Weather, course, fatigue, and pacing all affect a race.
EQUIVALENT PERFORMANCES
Equivalent race performances
Use these to compare results or set a goal—not as a substitute for real race preparation.
DistancePredicted timeAverage pace
1 mile7:234:37 /公里
3K14:344:51 /公里
5KYour result25:005:00 /公里
10K51:525:11 /公里
Half marathon1:55:015:27 /公里
Marathon3:57:465:38 /公里
HOW TO USE IT
Watch the trend. Then plan the work.
VDOT works best when you compare races or tests across time. It can help you choose a more realistic goal, but day-to-day training still needs to follow how you feel, recover, and adapt to the conditions.
Read: How slow should easy runs really be? →