How to use this

Enter one recent, honest race result (any distance from 1500m to marathon) and this tool derives a VDOT fitness score, a full set of training paces for that runner, and predicted equivalent times across other distances.

1. Pick the distance and enter the finish time from a recent race or hard time trial — the more recent and closer to full effort, the more accurate the output.
2. Read the training paces — Easy, Marathon, Threshold, Interval and Repetition — and use them directly when building or reviewing a run block in TrainingPeaks.
3. Check the equivalent times to sanity-check current fitness across distances, or to set a realistic target time for an upcoming race.
4. Re-run after every key race or time trial — paces should tighten as VDOT climbs; if they don't, training load isn't converting into running fitness.