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Training pace calculator
Find easy, marathon, threshold and interval estimates from a recent race.
Your result
VDOT
40
Training paces
| Session | Pace /km |
|---|---|
| Easy: full sentences | 5:55 - 6:38 |
| Marathon estimate | 5:26 |
| Threshold: about one-hour effort | 5:03 |
| Interval: hard 3-5 min reps | 4:36 |
| Short repetitions: mile equivalent | 4:25 |
Method and sources
pace = time / distance · VO2 = -4.60 + 0.182258v + 0.000104v² · VDOT = VO2 / (0.8 + 0.1894393e^(-0.012778t) + 0.2989558e^(-0.1932605t)) · v: m/min · t: min
Daniels-Gilbert performance model, retained from the saved VELOX calculator. VDOT is a race-performance score, not a laboratory VO2max measurement. Predictions assume appropriate preparation, comparable courses and weather. Marathon endurance cannot be inferred from a short race. Easy pace uses the saved 63-73% oxygen-cost range; repetition pace uses the equivalent mile. These are estimates, not the official V.O2 tables.
Sources checked 30.10.2026
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