Our run pace calculator uses VDOT, a proxy for your VO2max created by world-famous Olympian and track coach, Jack Daniels.

While your VDOT number is a great way of tracking fitness improvements over time, what we really find useful with this calculator are the paces and race equivalents that it produces.

Curious to see how these paces get prescribed in a training plan? Join our Long and Strong team by clicking the button below.

Using the Calculator

Start by inputting your event distance. While the temptation is to forecast a goal time for a future event, you’re better off calculating paces based on an event or baseline test that you just recently completed. The paces will be more accurate.

Then input either your time or pace and hit “calculate.” Click through the resultant tabs to see the various paces and equivalencies for training.