Free tool
VO2max running calculator
Predicted race times and training paces from your VO2max — or work backwards from a recent race.
Predicted times assume proper training for the distance; marathon predictions are optimistic for most runners.
Predicted race times
| 5 km | 19:56 | 3:59 /km |
| 10 km | 41:20 | 4:08 /km |
| Half marathon | 1:31:31 | 4:20 /km |
| Marathon | 3:10:40 | 4:31 /km |
Training paces
| Easy Most runs, long run | 5:07–5:38 /km |
| Marathon Marathon-specific work | 4:31 /km |
| Threshold Tempo runs, cruise intervals | 4:15 /km |
| Interval (VO2max) 3–5 min reps, the 4×4 | 3:56 /km |
| Repetition 200–400 m fast reps | 3:41 /km |
Frequently asked questions
What 5K time does my VO2max predict?
With Daniels' VDOT model, a running VO2max of 50 corresponds to roughly a 19:57 5K and 41:21 10K, if you are trained for the distance. Use the calculator for your own number.
Is my watch VO2max the same as VDOT?
Not exactly. Watch VO2max is an estimate from heart rate and pace; VDOT is calculated from race performance, so it also reflects running economy. They are often within a few points.
What pace should my VO2max intervals be?
Daniels' interval pace is about the speed you could hold for 10–15 minutes in a race — roughly 97–100% of VDOT. The calculator shows it per km or mile.
Read more: VO2max intervals · 80/20 training · heart rate zones · VO2max in running.
Sources
- Daniels J, Gilbert J. Oxygen Power: Performance Tables for Distance Runners, 1979.
- Daniels J. Daniels' Running Formula. Human Kinetics.