VDOT  is a term popularised by Dr. Jack Daniels, a renowned exercise physiologist and running coach, in his book Daniels’ Running Formula. It is a metric used to estimate a runner’s fitness level and predict race performances using a standardised scale.

What is VDOT?

VO₂ Max Equivalent
VDOT is derived from VO₂ max (the maximum amount of oxygen your body can use during intense exercise), but adjusted to reflect real-world running performance rather than laboratory testing alone.

 

Performance & Training Metric
Unlike lab-based VO₂ max values, VDOT incorporates data from actual race results or time trials, making it a more practical and accurate representation of a runner’s true fitness.

The Elevate Approach

At Elevate Performance Coaching, we adopt the VDOT training methodology to guide our run programming. Using VDOT allows us to prescribe precise pace targets across Easy, Marathon, Threshold, Interval, and Rep intensities, ensuring athletes train at the correct effort, not all-out and not guesswork.

This approach enables sessions to be scaled effectively across different ability levels within the same workout, while promoting consistent progress, better durability, and reduced injury risk.
 

By anchoring training to VDOT principles, our sessions remain structured, purposeful, and sustainable, helping athletes train smarter and run faster over time.
 

How is VDOT Used?

Training Zones
VDOT establishes personalised training paces for different workout types. Each zone has specific pace ranges designed to optimise fitness gains while minimising injury risk.

Race Prediction
A runner’s VDOT can be used to estimate race performances across various distances under ideal conditions (e.g. using a 5K result to project a marathon time).

Tracking Fitness
Changes in VDOT over time provide a clear way for athletes and coaches to monitor progress and adjust training accordingly.
 

How is VDOT Calculated?

VDOT is derived from:

• Recent race results or time trials (e.g. 5K, 10K)

• Adjustments for race distance and conditions

Daniels’ tables and online calculators are then used to determine VDOT values and corresponding training paces.
 

Practical Example
 

If you run a 5K in 25 minutes, your VDOT is approximately 38. This corresponds to:

• Easy: ~6:17–6:55 /km

• Marathon: ~5:38 /km

• Threshold: ~5:16 /km

• Interval: ~4:50 /km

• Repetition: ~4:35 /km
   

VDOT simplifies pacing, training structure, and performance prediction, making it a valuable tool for runners of all levels — from beginners to experienced endurance athletes.

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Easy Pace

Used for: Warm-ups, cool-downs, recovery runs, long runs
Intensity: Comfortable, conversational pace (≈65–79% HRmax)
Purpose: Builds aerobic base, strengthens the heart, improves oxygen delivery and recovery. Pace may vary day to day based on fatigue, weather, and terrain.

 

Marathon Pace

Used for: Steady runs, longer repeats
Intensity: Moderate, controlled effort (≈80–90% HRmax)
Purpose: Develops the ability to sustain race pace and is a useful alternative to easy running for beginners on long run days.

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Threshold Pace

Used for: Tempo runs, cruise intervals
Intensity: “Comfortably hard” (≈88–92% HRmax)
Purpose: Improves endurance and lactate threshold—key for sustained performance.

 

Interval Pace

Used for: VO₂max intervals (e.g. 800–1000m reps)
Intensity: Hard but controlled (≈98–100% HRmax), not all-out
Purpose: Improves aerobic power (VO₂max). Intervals are typically 3–5 minutes with jog recoveries.

 

Rep Pace

Used for: Short reps, strides
Intensity: Fast but relaxed, with full recovery
Purpose: Improves speed, running economy, and mechanics. Quality and form matter more than fatigue.