Running Training Pace Calculator

Based on Jack Daniels' Official VDOT Tables

Enter Your Race Time

Distance 1500m 1 Mile 3K 2 Mile 5K 8K 5 Mile 10K 15K 10 Mile Half Marathon Marathon

Minutes

Seconds

Race Time: 16:34

Your VDOT: 62

(Equivalent 5K: 16:34)

Easy/Long Run

6:56

per mile

Tempo/Threshold

5:44

per mile

1:26

per 400m

Interval

5:16

per mile

1:19

per 400m

Repetition

4:52

per mile

1:13

per 400m

Training Guidelines:

Easy/Long Runs: 65-79% of weekly mileage, conversational pace

Tempo/Threshold: Comfortably hard, sustainable for 20-40 minutes

Interval Runs: Hard effort, typically 3-5 minute intervals

Repetition Runs: Very fast, short bursts (30 seconds - 2 minutes)

Note: Calculations are based on equivalent 5K performance using distance conversion factors. For most accurate results, use a recent 5K race time.