Question 1

What is VDOT?

Accepted Answer

VDOT is Jack Daniels' race-based fitness score. It takes a recent race result and turns it into the exact training paces that will improve you fastest — easy, marathon, threshold, interval and repetition. One race time sets your whole training week.

Question 2

Why does my easy pace feel so slow?

Accepted Answer

That's normal and intentional. Easy running should feel almost too easy — you should be able to hold a conversation. Running easy days easy is what lets you absorb the hard sessions and avoid injury. If easy pace feels hard, you are probably running it too fast.

Question 3

When should I update my paces?

Accepted Answer

Recalculate whenever you run a new race or a hard time trial that beats your last result — usually every 4–6 weeks during a training block. As your VDOT rises, all your training paces should get a little quicker.

Question 4

What is the difference between threshold and interval pace?

Accepted Answer

Threshold pace is comfortably hard — roughly the pace you could race for an hour — and trains your body to clear lactate. Interval pace is harder, around 5K effort, and pushes your VO2 max. Threshold runs are sustained; interval reps are short with recoveries.

Question 5

Can I use a parkrun time?

Accepted Answer

Absolutely. A hard parkrun is a perfect input for this calculator — it is a regular, accurately-measured 5K effort. Most New Zealand towns have a free Saturday parkrun, making it an easy way to keep your training paces up to date.

Question 6

Do I need to adjust for hills and heat?

Accepted Answer

Yes. These paces assume flat ground in good conditions. On hilly trails or a hot, humid Kiwi summer day, run by effort rather than the exact pace — your heart rate and breathing are better guides when conditions are tough.

Zone	Pace /km	Purpose
Easy (E)	6:03–7:14	Recovery and aerobic base — most of your weekly running.
Marathon (M)	5:28–5:59	Steady marathon-effort running and long-run finishes.
Threshold (T)	5:16–5:31	Comfortably-hard tempo runs and cruise intervals.
Interval (I)	4:45–4:57	Hard 3–5 min reps at ~5K effort to build VO2 max.
Repetition (R)	4:24–4:34	Short, fast reps for speed and running economy.

Training Pace Calculator

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