Use this calculator to determine your training paces based on your performance in a recent race. DO NOT use this calculator to input a goal race time or VDOT to run at the associated goal training paces. First run a race, then enter the time into the calculator, then train at those paces. That is how you get fast faster.

Training paces are determined from a recent race performance under similar conditions (i.e., heat, humidity, ect.).

The .68 mile distance is approximately 1094 meters and is an easily run distance on the Memorial Park trail in Houston, Tx. It is the distance marker, ON YOUR LEFT, just before the .75 mile markers.

Training paces are not determined from a goal race performance.

TIP for Optimal stress: To account for less than ideal training conditions, use the +/- buttons (next to the Calculate VDOT button) to DECREASE your VDOT and training paces. For example: If under ideal conditions, your recent 5K time was 20 minutes (VDOT=50), but the current conditions are less than ideal, train at a VDOT = 49 for optimal stress. Very cool!

Hard workout training using higher VDOT paces will over-stress your body and increase your risk of injury

Easy workout training using higher VDOT paces will under-rest your body and increase your risk of injury...especially after over stressing your body during a hard workout.