How to Calculate Your VDOT Value

VDOT values are commonly used by coaches and runners to calculate the best pace for an athlete during training runs. A runner can use the VDOT score to calculate his pace for any type of workout or distance. Using VDOT values helps to ensure that the athlete is not running too hard or too slow during workouts. Also, many coaches and runners believe using VDOT values helps a runner to train and improve more efficiently.

Things You'll Need

  • VDOT table
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Instructions

    • 1

      Choose a race to run, or a past race time to use, to measure your VDOT value. You do not necessarily have to enter a race, a time trial on a track by yourself can be sufficient. It is recommended that you choose a distance that takes you longer than 3 minutes and 30 seconds, and less that 3 hours and 30 minutes. Also try to pick a nice day, one with little wind that's not too hot. If you are going to run on roads or trails, try to pick a route that has good footing and is not too hilly.

    • 2

      Run the race or time trial as hard as you can. If you do not run your best, your VDOT score will not reflect your actual fitness level, and your score will be lower. Also you should take the race or time trial seriously, meaning that you do what you normally do the days leading up to an important race. It is fine to use a past time to calculate your VDOT score, but make sure it was done recently and reflects your current fitness level.

    • 3

      Locate a VDOT table. The chart can be found in the book by Jack Daniels called "Daniels' Running Formula." See the Resources section of this article for a link.

    • 4

      Look at the VDOT table and look for the distance of the race or time trial you ran. For example, if you ran a mile you will look at the top of the table until you find "Mile." Then, look underneath the distance until you find your time. If the table does not have your exact time, just pick the time that is closest to the time that you ran.

    • 5

      Look all the way to the left of your time for your score under "VDOT." Be sure to look for the score that is in the same row as your time. The number that is lined up with your time is your VDOT score.

    • 6

      Use your VDOT score to calculate your tempo and interval pace during workouts. This can be done by looking at "Table 2," or the table that represents tempo runs and interval training paces. This table is used to locate different paces for different workouts and distances, based on your VDOT score. Then, you select a workout type, for example "Interval Pace." Then look under the chosen type of workout, and choose the distance. Next, look under the distance and line it up with your VDOT score, and this will tell you the pace you should run for the workout.

    • 7

      Calculate new VDOT scores as you keep improving and run faster times. This can be done by repeating the steps above.