VDOT-Based Distance Pace Calculator
Enter a recent race result, estimate current fitness, and generate training targets. These are guide rails, not handcuffs. Weather, terrain, fatigue, and workout purpose still matter.
Step 1: Enter a Recent Race
Use a current, honest result. A stale PR will usually produce targets that are too aggressive.
18:00 for 5k estimates VDOT near 56.8.
Step 2: Training Targets
The labels below match our workout language. The calculator keeps the math underneath the surface so athletes can focus on the purpose of the day.
| Workout Type | Purpose / Feel | Pace Target | Useful Reps |
|---|---|---|---|
| Enter a race result and calculate targets. | |||
Threshold repeats are not speed. They should feel like a pleasant push — controlled, invigorating, and repeatable.
Race Pace & Sub-Race Pace Split Tool
Use this to connect a goal race rhythm to common split distances. Race pace teaches control. Sub-race pace should sharpen mechanics, not turn into frantic sprinting.
| Rep Distance | Race Pace Split | Sub-Race Pace Guide | Coaching Note |
|---|---|---|---|
| Enter a race result and calculate splits. | |||