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Calcimator

Marathon Training Pace Calculator

Calculate training zone paces (easy, tempo, interval, repetition) from your goal marathon time using Daniels' VDOT methodology.

Inputs

Results

Estimated VDOT

44.6

Easy Pace (per mile)9:35
Easy Pace (per km)5:57
Marathon Pace (per mile)8:01
Marathon Pace (per km)4:59
Tempo Pace (per mile)7:39
Tempo Pace (per km)4:45
Interval Pace (per mile)6:53
Interval Pace (per km)4:17
Repetition Pace (per mile)6:16
Repetition Pace (per km)3:54
How to Use This Calculator
  1. Enter your Goal Marathon finish time in Hours, Minutes, and Seconds.
  2. Your VDOT score is automatically estimated from your goal time.
  3. Review Easy Pace, Marathon Pace, Tempo Pace, Interval Pace, and Repetition Pace in both miles and kilometers.
  4. Use these paces to structure all training runs in your marathon plan.
  5. Adjust goal time to explore different training pace scenarios.

How the result changes with Goal Marathon Hours

Goal Marathon HoursEstimated VDOT
2.553.5
3.7535.2
5.2524
6.518.4

What each input means

Goal Marathon Hours
Hours portion of your target marathon finish time. Elite runners finish around 2 hours, most recreational runners 3.5-5 hours.
Goal Marathon Minutes
Minutes portion of your target marathon finish time (0-59).
Goal Marathon Seconds
Seconds portion of your target marathon finish time (0-59).

What each result means

Estimated VDOT
Daniels' VDOT score representing your current aerobic fitness level.

How this is calculated

Worked example, using the default values

  1. Identify Input Parameters
    Goal Marathon Hours = 3, Goal Marathon Minutes = 30, Goal Marathon Seconds = 0 = 3 input(s) provided
  2. Calculate Estimated VDOT
    Estimated VDOT
    44.6 = 44.6
  3. Calculate Easy Pace
    Easy Pace = formatPace(easyPaceMile)
    9:35 = 9:35
  4. Calculate Easy Pace
    Easy Pace = formatPace(easyPaceKm)
    5:57 = 5:57

Engine last updated . Checked against 1 independently-derived test — how we verify calculators.

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