V.Running Calculator & Training Plan

The V.Running Calculator will help you determine your current training level.

Write your best time at a certain distance (e.g. 5000 m: 20 min: 12 s) and the calculator will compute your VDOT and assign the training to the appropriate training speeds.

The calculation is based on the Jack Daniels method.

There are five main training speeds:

easy pace - running smoothly,

marathon pace - marathon speed,

threshold - the speed of an hourly race,

intervals - episodes for a short break

repetitions - shorter and faster sections for full rest.