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Daniels' VDOT Training Paces Formula

Daniels' Running Formula maps a recent race time to a VDOT (similar to VO2max) then to a set of training paces. Five zones: Easy, Marathon, Threshold, Interval, Repetition. Each zone is a specific percentage of VDOT and has a different physiological target. Misclassifying pace is the most common training error: easy too fast erodes recovery, threshold too slow misses the lactate-clearance adaptation.

5 VARIABLESPublished May 14, 2026Live Content
By Orbyd Editorial · AI Fit Hub Team
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Run Training Paces Calculator

Get personalized Easy, Tempo, Threshold, Interval, and Speed training paces from a recent race time using the Daniels VDOT method.

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On This Page

Formula 5 variables Worked example Variations

Education · Not medical advice. Output is deterministic math from your inputs.Editorial standardsSponsor disclosureCorrections

Formula

Copy the exact expression or work through it step by step below.

VDOT = derived_from(race_time, race_distance) [Daniels' table] Race-time inputs: 5K, 10K, half-marathon, marathon all map to same VDOT Training paces as % of VDOT-equivalent velocity: Easy: 65-78% VDOT — base aerobic Marathon: 79-83% VDOT — marathon race pace Threshold: 86-92% VDOT — lactate clearance, 20-60 min sustainable Interval: 95-100% VDOT — VO2max work, 3-5 min repeats Repetition: 105-110% VDOT — neuromuscular, 200-600m repeats, full recovery

Variables

VDOT

Daniels' VDOT score

Population-relative fitness score equivalent to VO2max for racing context. Derived from a recent race time using Daniels' tables (or the Riegel-based reverse-fit). Range: ~30 (slow recreational) to 85+ (elite). A 20:00 5K → VDOT 49.

easy_pace

Easy pace

Aerobic base pace. Should feel conversational. If you can't speak in full sentences, it's not easy — slow down. Builds mitochondrial density + capillarization.

threshold_pace

Threshold pace

Just-sustainable pace for ~1 hour all-out. Trains lactate clearance. Classic workouts: 4×6 min tempo, 2×20 min tempo, 6×1 km cruise intervals. Heart rate sits ~85-90% max.

interval_pace

Interval pace

VO2max-targeting pace. Sustained 3-5 min before lactate accumulates beyond clearable. Workouts: 5×3 min, 6×4 min, 4×5 min — with equal-length jog recoveries.

repetition_pace

Repetition pace

Faster than interval pace, shorter durations (90-180 s). Trains running economy, not aerobic capacity. Full recovery between reps (1:2 or 1:3 work:rest ratio).

Step By Step

  1. 1

    Get a recent race result (≤8 weeks old). 5K, 10K, half-marathon, or marathon. Use Riegel's formula to project from a different distance if needed.

    Recent 10K time: 42:30 → VDOT 47 (from Daniels' table).

  2. 2

    Look up training paces in Daniels' VDOT table for your VDOT row.

    VDOT 47 row (per km): Easy 5:11-5:34, Marathon 4:57, Threshold 4:42, Interval 4:18, Repetition 4:02.

  3. 3

    Assign workouts to zones. Most volume is at Easy pace. Quality work is Threshold + Interval, with Repetition sprinkled in.

    Weekly plan: 4 easy runs at Easy pace, 1 threshold session (4×6 min at Threshold), 1 interval session (5×4 min at Interval), 1 long run.

  4. 4

    Recheck VDOT every 4-6 weeks. Race or time trial confirms current fitness. When VDOT rises, paces drop accordingly.

    After 6 weeks of consistent training, race a 10K. 41:45 → VDOT 48 → paces tighten by ~3-5 sec/km across all zones.

  5. 5

    Watch heart-rate ranges as a sanity check. Threshold should land 85-90% max HR; Interval 92-95%; Repetition 88-92% (lower than Interval because reps are short).

    Threshold pace 4:42/km hitting 92% max HR consistently means current threshold is faster than your race-derived VDOT — re-test.

Worked Example

Recreational runner with a 42:30 10K wants weekly training paces

Recent 10K time

42:30

VDOT (Daniels' table lookup)

47

From Daniels' VDOT 47 row (per km): Easy pace: 5:11-5:34 Marathon pace: 4:57 Threshold pace: 4:42 Interval pace: 4:18 Repetition pace: 4:02

Weekly mix: 70-80% volume at Easy pace (slow!). 15-20% at Threshold or Interval (quality work). 5% at Repetition (sharpening). Half-marathon prediction from VDOT 47: ~1:35:00 (Riegel cross-check). Marathon prediction: ~3:18:00 with marathon-specific training.

Common Variations

Hadd / MAF (Maffetone): all aerobic work at 180 − age heart rate. More heart-rate-anchored than Daniels' pace-anchored approach. Less precise but more forgiving for self-coaching.
Norwegian / Marius Bakken: extreme high-volume + double threshold sessions per week. Specialized for elite endurance athletes; not transferable to recreational training without injury risk.
Polarized training (Seiler 2013): 80% easy / 20% hard (Threshold + Interval), almost nothing in the 'tempo' middle. Empirically superior to threshold-heavy traditional models for elite endurance.
Power-based running (Stryd): replaces pace with running power (W/kg). More terrain- and grade-aware than pace. Same Daniels-style zones, but expressed in power not pace.

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Sources & References

General fitness estimates — not medical advice. Consult a healthcare professional for medical decisions.