The VDOT methodology, developed by renowned running coach Dr. Jack Daniels, is a system for measuring a runner’s aerobic fitness and prescribing appropriate training paces. It is based on the concept of VO₂ max (the maximum amount of oxygen an individual can use during exercise) but is designed to be more practical and accessible for runners of all levels.
VDOT (or “V-dot”) is a calculated value that represents a runner’s current level of fitness, based on race performance rather than lab testing. It correlates closely with VO₂ max but is easier to use in training since it can be derived from real-world results.
Below is a run pace calculator based on the VDOT methodology that you can use to estimate predicted run times. For instance, if you input a recent 5k time, it will predict what your equivalent 10k, half-marathon and marathon times could be. Of course it makes some big assumptions (i.e. that you are 10k, half-marathon or marathon fit), so should be used as a gauge only.