Running Performance Predictor
Predict your race times based on recent performance. Calculate equivalent times for 5K, 10K, half marathon, and marathon distances using VDOT methodology.
Recent Race Performance
Performance Analysis
What is Running Performance Predictor?
The Running Performance Predictor uses the VDOT method developed by Jack Daniels to predict race times across different distances based on a recent race performance. VDOT is a measure of your running fitness that takes into account both your aerobic capacity and running efficiency.
How VDOT Works
VDOT combines your VO2 Max (oxygen consumption) with running economy to create a single score that represents your current running fitness. Unlike raw VO2 Max, VDOT accounts for how efficiently you use oxygen while running, making it a more accurate predictor of race performance.
Age Grading
Age grading compares your performance to world records for your age and gender, allowing fair comparison across different demographics. A score of 100% would equal the world record, while scores above 90% indicate world-class performance for masters athletes.
Training Pace Zones
- Easy Runs: Build aerobic base and promote recovery (70-80% of training volume)
- Tempo: Improve lactate threshold and race pace sustainability
- Threshold: One-hour race pace for lactate threshold development
- Interval: VO2 Max development at approximately 5K race pace
- Repetition: Speed and neuromuscular development at mile pace
Using Your Results
Use the predicted race times to set realistic goals and the training paces to structure your workouts:
- Base your training plans on the recommended pace zones
- Use predictions to set race goals 6-12 weeks in the future
- Retest every 4-6 weeks to track fitness improvements
- Adjust targets based on training progress and race performances