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Turn your numbers into a plan
A free personalized plan from 5K to marathon, matched to your level and your week.
How does the VDOT calculator work?
VDOT is a single number that captures your current running ability, derived from a race performance. The higher your VDOT, the faster you are. From that one number the Daniels method derives all your training paces and equivalent times at other distances, so you train at intensities that genuinely match your level.
How to read your training paces
Each zone has a purpose: easy runs (E) build your aerobic base, marathon pace (M) trains endurance, threshold (T) raises your lactate threshold, intervals (I) your VO2max, and repetitions (R) your speed. Running your easy days too fast undermines recovery — the paces help you stay out of that trap.
Tips for a reliable result
Use a recent, all-out race or time trial over a fair distance (5K or longer gives the most stable VDOT). An effort that is too short or too easy will over- or under-estimate your ability. Recalculate after every new race so your paces grow with you.
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