Race Pace Calculator
One race result in, everything out – projected finish times across distances, where your fitness actually sits, and the training paces that match.
Race Projections
5K
25:00
8:03/mi pace
24:15 stretch · 26:15 safe
10K
51:53
8:21/mi pace
50:20 stretch · 54:29 safe
Half
1:55:04
8:47/mi pace
1:51:36 stretch · 2:00:49 safe
Marathon
3:57:55
9:04/mi pace
3:50:47 stretch · 4:09:49 safe
Target is your Daniels-Gilbert prediction – aim here on race day. Stretch (3% faster) is a good-day ceiling. Safe (5% slower) is your floor if conditions aren't ideal.
Your VDOT
38.3
VDOT is a single number for your running fitness, derived from the Daniels-Gilbert model. Higher means you can sustain faster paces over longer distances.
Volume check
At 20 mi/week, your volume is below the typical minimum for Half and Marathon.
5K
15+ mi/wk
✓ Ready
10K
20+ mi/wk
✓ Ready
Half
25+ mi/wk
Build up
Marathon
40+ mi/wk
Build up
These are minimums for race readiness, not peak training. More miles = more insurance on race day.
Training Pace Zones
Run easy days easy and hard days hard. Every pace below is based on your VDOT.
Post-hard-day shuffle. Should feel almost embarrassingly slow. That's the point.
Most of your miles. You should be able to hold a full conversation.
Race-day marathon effort. Controlled, sustainable, deceptively hard over 26.2.
Comfortably hard – the pace you could hold for about an hour in a race.
Hard efforts with full recovery between. Think track repeats, 3–5 minutes each.
Short, fast bursts under a minute. Hill sprints, strides, speed drills.
How do you compare?
See where your 5K time ranks
Top 55% among males age 30–34
Save Your Results
Race Pace Card
Your VDOT, race projections, and training paces at a glance.