Race equivalents and training paces for every VDOT score from 30 to 85, from Daniels' Running Formula. Use the VDOT Calculator to find your score from a recent race.
| VDOT | 5K | 10K | Half Marathon | Marathon |
|---|---|---|---|---|
| 30 | 30:40 | 1:03:46 | 2:21:04 | 4:49:17 |
| 31 | 29:51 | 1:02:03 | 2:17:21 | 4:41:57 |
| 32 | 29:05 | 1:00:26 | 2:13:49 | 4:34:59 |
| 33 | 28:21 | 58:54 | 2:10:27 | 4:28:22 |
| 34 | 27:39 | 57:26 | 2:07:16 | 4:22:03 |
| 35 | 27:00 | 56:03 | 2:04:13 | 4:16:03 |
| 36 | 26:22 | 54:44 | 2:01:20 | 4:10:19 |
| 37 | 25:46 | 53:29 | 1:58:34 | 4:04:50 |
| 38 | 25:12 | 52:17 | 1:55:55 | 3:59:35 |
| 39 | 24:39 | 51:09 | 1:53:24 | 3:54:34 |
| 40 | 24:08 | 50:03 | 1:50:59 | 3:49:45 |
| 41 | 23:38 | 49:01 | 1:48:40 | 3:45:09 |
| 42 | 23:09 | 48:01 | 1:46:27 | 3:40:43 |
| 43 | 22:41 | 47:04 | 1:44:20 | 3:36:28 |
| 44 | 22:15 | 46:09 | 1:42:17 | 3:32:23 |
| 45 | 21:50 | 45:16 | 1:40:20 | 3:28:26 |
| 46 | 21:25 | 44:25 | 1:38:27 | 3:24:39 |
| 47 | 21:02 | 43:36 | 1:36:38 | 3:21:00 |
| 48 | 20:39 | 42:50 | 1:34:53 | 3:17:29 |
| 49 | 20:18 | 42:04 | 1:33:12 | 3:14:06 |
| 50 | 19:57 | 41:21 | 1:31:35 | 3:10:49 |
| 51 | 19:36 | 40:39 | 1:30:02 | 3:07:39 |
| 52 | 19:17 | 39:59 | 1:28:31 | 3:04:36 |
| 53 | 18:58 | 39:20 | 1:27:04 | 3:01:39 |
| 54 | 18:40 | 38:42 | 1:25:40 | 2:58:47 |
| 55 | 18:22 | 38:06 | 1:24:18 | 2:56:01 |
| 56 | 18:05 | 37:31 | 1:22:59 | 2:53:20 |
| 57 | 17:48 | 36:57 | 1:21:42 | 2:50:45 |
| 58 | 17:32 | 36:24 | 1:20:28 | 2:48:14 |
| 59 | 17:16 | 35:52 | 1:19:16 | 2:45:47 |
| 60 | 17:01 | 35:22 | 1:18:06 | 2:43:25 |
| 61 | 16:46 | 34:52 | 1:16:58 | 2:41:08 |
| 62 | 16:32 | 34:23 | 1:15:52 | 2:38:54 |
| 63 | 16:18 | 33:55 | 1:14:48 | 2:36:44 |
| 64 | 16:05 | 33:28 | 1:13:46 | 2:34:38 |
| 65 | 15:52 | 33:01 | 1:12:46 | 2:32:35 |
| 66 | 15:40 | 32:35 | 1:11:48 | 2:30:36 |
| 67 | 15:28 | 32:10 | 1:10:52 | 2:28:40 |
| 68 | 15:16 | 31:46 | 1:09:58 | 2:26:47 |
| 69 | 15:05 | 31:22 | 1:09:06 | 2:24:57 |
| 70 | 14:54 | 30:59 | 1:08:16 | 2:23:10 |
| 71 | 14:44 | 30:36 | 1:07:28 | 2:21:26 |
| 72 | 14:34 | 30:14 | 1:06:42 | 2:19:44 |
| 73 | 14:24 | 29:52 | 1:05:58 | 2:18:05 |
| 74 | 14:14 | 29:31 | 1:05:16 | 2:16:29 |
| 75 | 14:05 | 29:10 | 1:04:36 | 2:14:55 |
| 76 | 13:56 | 28:50 | 1:03:58 | 2:13:23 |
| 77 | 13:47 | 28:30 | 1:03:22 | 2:11:54 |
| 78 | 13:38 | 28:11 | 1:02:48 | 2:10:27 |
| 79 | 13:30 | 27:52 | 1:02:16 | 2:09:02 |
| 80 | 13:22 | 27:34 | 1:01:46 | 2:07:39 |
| 81 | 13:14 | 27:16 | 1:01:18 | 2:06:18 |
| 82 | 13:06 | 26:58 | 1:00:52 | 2:04:59 |
| 83 | 12:58 | 26:41 | 1:00:28 | 2:03:42 |
| 84 | 12:50 | 26:24 | 1:00:06 | 2:02:27 |
| 85 | 12:42 | 26:08 | 59:46 | 2:01:14 |
| VDOT | Easy | Marathon | Threshold | Interval | Repetition |
|---|---|---|---|---|---|
| 30 | 7'27 – 8'14 | 7'03 | 6'24 | 5'22 | 5'35 |
| 31 | 7'15 – 8'01 | 6'51 | 6'14 | 5'14 | 5'30 |
| 32 | 7'05 – 7'52 | 6'40 | 6'05 | 5'05 | 5'15 |
| 33 | 6'55 – 7'41 | 6'30 | 5'56 | 4'56 | 5'05 |
| 34 | 6'45 – 7'31 | 6'20 | 5'48 | 4'50 | 5'00 |
| 35 | 6'35 – 7'21 | 6'10 | 5'40 | 4'43 | 4'50 |
| 36 | 6'27 – 7'11 | 6'01 | 5'32 | 4'35 | 4'40 |
| 37 | 6'18 – 7'00 | 5'53 | 5'26 | 4'28 | 4'30 |
| 38 | 6'11 – 6'54 | 5'45 | 5'19 | 4'22 | 4'25 |
| 39 | 6'03 – 6'46 | 5'37 | 5'12 | 4'15 | 4'15 |
| 40 | 5'55 – 6'38 | 5'29 | 5'06 | 4'08 | 4'10 |
| 41 | 5'49 – 6'31 | 5'22 | 5'00 | 4'02 | 4'00 |
| 42 | 5'42 – 6'23 | 5'16 | 4'54 | 3'58 | 3'55 |
| 43 | 5'35 – 6'16 | 5'10 | 4'48 | 3'52 | 3'50 |
| 44 | 5'29 – 6'10 | 5'03 | 4'43 | 3'48 | 3'45 |
| 45 | 5'23 – 6'03 | 4'57 | 4'38 | 3'42 | 3'35 |
| 46 | 5'17 – 5'57 | 4'51 | 4'33 | 3'37 | 3'30 |
| 47 | 5'12 – 5'51 | 4'46 | 4'28 | 3'32 | 3'25 |
| 48 | 5'07 – 5'45 | 4'41 | 4'24 | 3'28 | 3'20 |
| 49 | 5'01 – 5'40 | 4'36 | 4'20 | 3'25 | 3'15 |
| 50 | 4'56 – 5'34 | 4'31 | 4'15 | 3'20 | 3'10 |
| 51 | 4'52 – 5'29 | 4'27 | 4'11 | 3'51 | 3'35 |
| 52 | 4'47 – 5'24 | 4'22 | 4'07 | 3'48 | 3'30 |
| 53 | 4'43 – 5'19 | 4'18 | 4'04 | 3'44 | 3'25 |
| 54 | 4'38 – 5'14 | 4'14 | 4'00 | 3'41 | 3'20 |
| 55 | 4'34 – 5'10 | 4'10 | 3'56 | 3'37 | 3'20 |
| 56 | 4'30 – 5'05 | 4'06 | 3'52 | 3'34 | 3'15 |
| 57 | 4'26 – 5'01 | 4'01 | 3'48 | 3'31 | 3'10 |
| 58 | 4'22 – 4'57 | 3'58 | 3'45 | 3'28 | 3'05 |
| 59 | 4'18 – 4'53 | 3'54 | 3'42 | 3'25 | 3'00 |
| 60 | 4'15 – 4'48 | 3'50 | 3'38 | 3'22 | 2'55 |
| 61 | 4'11 – 4'45 | 3'46 | 3'34 | 3'19 | 2'50 |
| 62 | 4'08 – 4'41 | 3'46 | 3'32 | 3'17 | 3'00 |
| 63 | 4'05 – 4'38 | 3'43 | 3'32 | 3'15 | 3'00 |
| 64 | 4'02 – 4'34 | 3'40 | 3'29 | 3'12 | 2'55 |
| 65 | 3'59 – 4'31 | 3'37 | 3'26 | 3'10 | 2'55 |
| 66 | 3'56 – 4'28 | 3'34 | 3'24 | 3'08 | 2'50 |
| 67 | 3'53 – 4'24 | 3'31 | 3'21 | 3'05 | 2'50 |
| 68 | 3'50 – 4'21 | 3'29 | 3'19 | 3'03 | 2'45 |
| 69 | 3'47 – 4'18 | 3'26 | 3'16 | 3'01 | 2'45 |
| 70 | 3'44 – 4'15 | 3'24 | 3'14 | 2'59 | 2'40 |
| 71 | 3'42 – 4'12 | 3'21 | 3'12 | 2'57 | 2'40 |
| 72 | 3'40 – 4'10 | 3'19 | 3'10 | 2'55 | 2'35 |
| 73 | 3'37 – 4'07 | 3'16 | 3'08 | 2'53 | 2'35 |
| 74 | 3'34 – 4'04 | 3'14 | 3'06 | 2'51 | 2'35 |
| 75 | 3'32 – 4'01 | 3'12 | 3'04 | 2'49 | 2'30 |
| 76 | 3'30 – 3'58 | 3'10 | 3'02 | 2'48 | 2'30 |
| 77 | 3'28 – 3'56 | 3'08 | 3'00 | 2'46 | 2'25 |
| 78 | 3'25 – 3'53 | 3'06 | 2'58 | 2'44 | 2'25 |
| 79 | 3'23 – 3'51 | 3'03 | 2'56 | 2'42 | 2'25 |
| 80 | 3'21 – 3'49 | 3'01 | 2'54 | 2'41 | 2'25 |
| 81 | 3'19 – 3'46 | 3'00 | 2'53 | 2'39 | 2'20 |
| 82 | 3'17 – 3'44 | 2'58 | 2'51 | 2'38 | 2'20 |
| 83 | 3'15 – 3'42 | 2'56 | 2'49 | 2'36 | 2'20 |
| 84 | 3'13 – 3'40 | 2'54 | 2'48 | 2'35 | 2'15 |
| 85 | 3'11 – 3'38 | 2'52 | 2'46 | 2'33 | 2'15 |
Training paces from Daniels' Running Formula (3rd edition). All paces in min:sec per kilometre.