VDOT
VDOT (V-dot)
VDOT is a running fitness score developed by Dr. Jack Daniels that predicts race times and prescribes training paces. Learn how VDOT works and how to use it.
Quick Answer
VDOT — is a running fitness score developed by Dr. Jack Daniels that represents your current running ability. It's used to predict race times across distances and calculate optimal training paces for easy runs, tempo runs, intervals, and repetitions.
What Does VDOT Mean?
VDOT (pronounced "V-dot") is a pseudo-VO2 Max value derived from race performance. The name comes from the notation "V̇O₂" used in exercise physiology, where the dot indicates a rate.
Unlike lab-measured VO2 Max, VDOT accounts for:
- Running economy
- Mental toughness
- Race execution
This makes VDOT a better predictor of race performance than VO2 Max alone.
Dr. Jack Daniels developed VDOT tables in his book "Daniels' Running Formula."
How VDOT Works
Step 1: Determine Your VDOT
Use a recent race result to find your VDOT:
| 5K Time | 10K Time | Half Marathon | Marathon | VDOT |
|---|---|---|---|---|
| 17:30 | 36:30 | 1:21:00 | 2:50:00 | 55 |
| 20:00 | 41:45 | 1:32:30 | 3:14:00 | 50 |
| 23:00 | 48:00 | 1:46:30 | 3:44:00 | 45 |
| 26:30 | 55:30 | 2:03:00 | 4:19:00 | 40 |
| 31:00 | 64:45 | 2:24:00 | 5:02:00 | 35 |
See the full Jack Daniels Running Table.
Step 2: Get Training Paces
Each VDOT corresponds to specific training paces:
Example: VDOT 50
| Pace Type | Pace (min/mile) | Purpose |
|---|---|---|
| Easy | 8:51-9:36 | Recovery, aerobic base |
| Marathon | 7:42 | Marathon-specific work |
| Threshold | 7:08 | Lactate threshold |
| Interval | 6:29 | VO2 Max development |
| Repetition | 6:01 | Speed, form |
The Five Training Intensities
Dr. Daniels prescribes five training zones:
Easy Pace (E)
- Purpose: Aerobic development, recovery
- Intensity: 65-79% of VO2 Max
- % of weekly volume: 70-80%
- Feel: Conversational
- See Easy Pace
Marathon Pace (M)
- Purpose: Marathon-specific endurance
- Intensity: 80-84% of VO2 Max
- Typical workout: 10-15 miles at M pace
- Feel: Comfortable but focused
Threshold Pace (T)
- Purpose: Improve lactate threshold
- Intensity: 88-90% of VO2 Max
- Typical workout: 20-40 min continuous or cruise intervals
- Feel: Comfortably hard
- See Threshold Pace
Interval Pace (I)
- Purpose: Develop VO2 Max
- Intensity: 95-100% of VO2 Max
- Typical workout: 3-5 min repeats with equal rest
- Feel: Hard, controlled
Repetition Pace (R)
- Purpose: Speed, running economy
- Intensity: Faster than VO2 Max pace
- Typical workout: 200-400m repeats with full recovery
- Feel: Fast but controlled
VDOT vs VO2 Max
| Factor | VDOT | VO2 Max |
|---|---|---|
| Measurement | From race times | Lab test |
| Accounts for economy | Yes | No |
| Accounts for psychology | Yes | No |
| Predicts race times | Very accurate | Less accurate |
| Changes with | Race fitness | Aerobic capacity |
A runner with lower VO2 Max but better economy might have a higher VDOT (and run faster races) than someone with higher VO2 Max but poor economy.
Read our comparison: VDOT vs Critical Speed.
Predicting Race Times with VDOT
VDOT allows you to predict performances across distances:
Example: VDOT 45 predicts:
- 5K: 23:00
- 10K: 47:35
- Half Marathon: 1:46:30
- Marathon: 3:44:00
The accuracy depends on:
- Recent race being representative
- Similar training for target distance
- Appropriate race-day conditions
Limitations
- Predictions between similar distances are more accurate
- Marathon predictions require marathon-specific training
- Extreme conditions affect accuracy
- Ultra distances less predictable
Training with VDOT
Weekly Structure (40 miles/week)
| Day | Workout | Miles |
|---|---|---|
| Monday | Easy | 5 |
| Tuesday | Threshold: 3 × 10 min @ T | 7 |
| Wednesday | Easy | 6 |
| Thursday | Intervals: 5 × 1000m @ I | 7 |
| Friday | Easy | 4 |
| Saturday | Long run @ E | 10 |
| Sunday | Rest | 0 |
Adjusting VDOT
Update your VDOT:
- After a new race PR
- Every 4-6 weeks of training
- If workouts feel significantly too easy or hard
Common Questions
How do I find my VDOT?
Use your most recent race time (ideally from the past 4-6 weeks) and look it up in the Jack Daniels tables or use our calculator.
Which race distance is best for determining VDOT?
5K to half marathon are most reliable:
- 5K/10K: Best for interval/threshold paces
- Half marathon: Best for marathon predictions
- Marathon: Can underestimate VDOT if undertrained
Can VDOT improve without racing?
Yes—VDOT represents current fitness. As you train, your VDOT improves even without racing. Many coaches increase VDOT by 1-2 points during training cycles if workouts indicate improvement.
Why don't my training paces feel right?
Possible reasons:
- Race used wasn't representative (bad day, illness)
- Conditions differ (heat, altitude, hills)
- Fatigue from recent training
- VDOT set too high/low
- Need time to adapt to structured training