Last updated: 4 October 2026
Reviewed by Jordan Morley, FA Level 2 Football Coach
Calculate your VDOT & paces
Estimated VDOT
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Top picks compared
| Pick | Product | Best for | |
|---|---|---|---|
| Top pick | Daniels' Running Formula (Book) | The original source of the VDOT system. Essential reading for structured pace-based training. | Check price → |
| Option | Coros Pace 3 GPS Watch | Program your VDOT training paces and get real-time alerts when you drift off target. | Check price → |
| Option | Running Training Log Journal | Track your VDOT progress over a season. Logging sessions keeps you accountable to your paces. | Check price → |
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Frequently asked questions
What's a good VDOT?
Recreational runners often sit at 35–45; competitive club runners 50–60; elites 70+. Track yours over a season to measure progress.
Can VDOT predict times across all distances equally well?
VDOT is most accurate for predicting times in the same general range as the race used to calculate it (e.g. a 5K VDOT predicting a 10K time), and becomes less reliable the further you extrapolate, such as using a mile time to predict a marathon, where endurance and fuelling matter far more than raw VDOT fitness.