Bears Track Club running tool
VDOT Pace Calculator
Calculate your VDOT score, altitude- and heat-adjusted training paces, race predictions, and workout splits from a recent performance.
Guides & Information
Use the number well
What your VDOT result tells you
VDOT estimates current running fitness from a performance. Use a recent, representative race or time trial—not a goal time—to set realistic training paces and compare performances across common race distances.
Easy and recovery paces support aerobic development while keeping stress controlled.
Tempo and threshold paces help improve the speed you can sustain without turning every workout into a race.
Race predictions are useful planning ranges, not guarantees. Course profile, weather, fueling, fatigue, and race experience still matter.
VDOT calculator questions
Which performance should I enter?
Choose a recent race or hard, evenly paced time trial on a measured course. A result from the last four to eight weeks usually reflects current fitness better than an old personal best or a future goal.
How do altitude and heat adjustments work?
Select the venue or enter its elevation, then set the temperature from the calculation screen. The calculator estimates how those conditions influence performance so you can compare efforts and choose more realistic paces. Environmental adjustments remain estimates.
How accurate are the equivalent race times?
They are fitness-based projections. Accuracy is strongest when your training supports the predicted distance. A runner with excellent mile speed but limited long-run preparation may not yet be ready to match the marathon projection.
Should every run match the calculated pace exactly?
No. Treat the paces as useful ranges. Terrain, wind, recovery, accumulated training, and individual physiology can all change the right effort on a given day.
Bears Performance · Adult 1:1 coaching
Your VDOT gives you the paces. We turn them into a plan.
Get personalized weekly training, plan adjustments, coaching feedback, and sports-nutrition support built around your goals.
Built by Bears Track Club in Monument, Colorado.
Training paces and predictions are estimates, not medical advice.