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Free Training Pace Calculator
Enter one recent race and get your VDOT score plus Easy, Marathon, Threshold, Interval, and Repetition paces. Free, no signup.
Your VDOT score
A single number for your current running fitness.
Your training paces
| Zone | Pace | What it's for |
|---|
Your paces, visualized
Email yourself these paces
Get your VDOT and zone paces in your inbox so you have them on every run.
This comes from a single race. Connect Strava and NavRun keeps your paces current as your fitness changes — and builds them into real training plans.
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Is the training pace calculator free?
Yes. No account, no credit card. Enter one recent race and get your training paces instantly.
What is VDOT?
VDOT is Jack Daniels' single number for your current running fitness, derived from a race result. We use it to set each training zone — Easy through Repetition — to the right effort.
Why are my easy paces so slow?
They're supposed to feel easy. Most of your weekly mileage should be at the Easy pace so you recover and build aerobic fitness. Running easy days too hard is the most common training mistake.
Want this from your real training?
These tools run on what you type in. Connect Strava and NavRun builds your predictions, training paces, and race-day plans from your actual last-8-weeks of running.
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