> [!tldr] A proxy for performance standards based on [[VO2 Max]] VDOT is short for: ![[Pasted image 20260422184015.png]] It is a [[Proxy Measures|proxy]] for your ability to run. It takes into account [[VO2 Max]], but also some extra factors that directly contribute to running. From what I gather, you measure VDOT by running, you use it to determine how you should run. VDOT is associated with the following "types" of running workings: - **Easy** to strengthen your heart - **Threshold** to build endurance - **Repetition** to improve speed - **Interval** to build [[VO2 Max]] It seems like VDOT is associated with certain paces maintained over various distances. | VDOT | 1500m | Mile | 3,000m | 2-mile | 5,000m | 10,000m | 15K | Half Marathon | Marathon | VDOT | | ---- | ----- | ---- | ------ | ------ | ------ | ------- | ----- | ------------- | -------- | ------ | | 30 | 8:30 | 9:11 | 17:56 | 19:19 | 30:40 | 63:46 | 98:14 | 2:21:04 | 4:49:17 | **30** | | 31 | 8:15 | 8:55 | 17:27 | 18:48 | 29:51 | 62:03 | 95:36 | 2:17:21 | 4:41:57 | **31** | | 32 | 8:02 | 8:41 | 16:59 | 18:18 | 29:05 | 60:26 | 93:07 | 2:13:49 | 4:34:59 | **32** | | 33 | 7:49 | 8:27 | 16:33 | 17:50 | 28:21 | 58:54 | 90:45 | 2:10:27 | 4:28:22 | **33** | | 34 | 7:37 | 8:14 | 16:09 | 17:24 | 27:39 | 57:26 | 88:30 | 2:07:16 | 4:22:03 | **34** | | 35 | 7:25 | 8:01 | 15:45 | 16:58 | 27:00 | 56:03 | 86:22 | 2:04:13 | 4:16:03 | **35** | | 36 | 7:14 | 7:49 | 15:23 | 16:34 | 26:22 | 54:44 | 84:20 | 2:01:19 | 4:10:19 | **36** | | 37 | 7:04 | 7:38 | 15:01 | 16:11 | 25:46 | 53:29 | 82:24 | 1:58:34 | 4:04:50 | **37** | | 38 | 6:54 | 7:27 | 14:41 | 15:49 | 25:12 | 52:17 | 80:33 | 1:55:55 | 3:59:35 | **38** | | 39 | 6:44 | 7:17 | 14:21 | 15:29 | 24:39 | 51:09 | 78:47 | 1:53:24 | 3:54:34 | **39** | | 40 | 6:35 | 7:07 | 14:03 | 15:08 | 24:08 | 50:03 | 77:06 | 1:50:59 | 3:49:45 | **40** | | 41 | 6:27 | 6:58 | 13:45 | 14:49 | 23:38 | 49:01 | 75:29 | 1:48:40 | 3:45:09 | **41** | | 42 | 6:19 | 6:49 | 13:28 | 14:31 | 23:09 | 48:01 | 73:56 | 1:46:27 | 3:40:43 | **42** | | 43 | 6:11 | 6:41 | 13:11 | 14:13 | 22:41 | 47:04 | 72:27 | 1:44:20 | 3:36:28 | **43** | | 44 | 6:03 | 6:32 | 12:55 | 13:56 | 22:15 | 46:09 | 71:02 | 1:42:17 | 3:32:23 | **44** | | 45 | 5:56 | 6:25 | 12:40 | 13:40 | 21:50 | 45:16 | 69:40 | 1:40:20 | 3:28:26 | **45** | I hope to read his book, *Daniel's Running Formula* someday. **** # More ## Source - Elliot - https://www.brooklynrunningco.com/blogs/news/explaining-vdot/ - https://en.wikipedia.org/wiki/Jack_Daniels_(coach)#VDOT