Find your training paces here.

Enter a recent race result to get VDOT-based paces and exact workout splits. Created by @andygoesthedistance

YOUR CURRENT FITNESS

Enter a recent race

Finish time
Use a recent, all-out effortVDOT range 30–85
VDOT49.8

Equivalent 5K

20:00

Easy pace

4:54–5:53 /km
01 / TRAINING PACES

Your running paces

E

Easy pace

Aerobic volume
4:54–5:53 /km
M

Marathon pace

Steady endurance
4:32 /km200 m 0:54400 m 1:49
T

Threshold pace

Lactate clearance
4:16 /km200 m 0:51400 m 1:42
I

Interval pace

VO₂ max
3:55 /km200 m 0:47400 m 1:34
R

Repetition pace

Speed + economy
3:39 /km200 m 0:44400 m 1:28
02 / WORKOUTS

Running one of Andy’s workouts?

Pick a workout to see the full session and every target at your current fitness.

03 / TRAINING PLANS

Andy's Training Plans

VO2 Max · 64–80 KM PER WEEK

8-week training block

SunSunday
Long run: the lesser of 25% of the week's mileage or 120 minutesStop at whichever limit comes first.
E4:54–5:53/km · 7:54–9:28/mi · Keep heart rate in Zone 2
MonMonday
Easy day + 10 strides
E4:54–5:53/km · 7:54–9:28/mi · Keep heart rate in Zone 2STFast and relaxed, not a sprint; do not run faster than R pace (3:39/km).
TueTuesday
2 mi E + 2 sets of (8 × 200 m R / 200 m jog), with 800 m jog between sets + 2 mi E
E4:54–5:53/km · 7:54–9:28/mi · Keep heart rate in Zone 2R3:39/km · 5:52/mi · 200 m 0:44 · 400 m 1:28
WedWednesday
Easy day + 8 strides
E4:54–5:53/km · 7:54–9:28/mi · Keep heart rate in Zone 2STFast and relaxed, not a sprint; do not run faster than R pace (3:39/km).
ThuThursday
Easy day
E4:54–5:53/km · 7:54–9:28/mi · Keep heart rate in Zone 2
FriFriday
2 mi E + 4 × 200 m R / 200 m jog + 2 × 1 mi T / 1 min rest + 4 × 200 m R / 200 m jog + 2 mi E
E4:54–5:53/km · 7:54–9:28/mi · Keep heart rate in Zone 2T4:16/km · 6:52/miR3:39/km · 5:52/mi · 200 m 0:44 · 400 m 1:28
SatSaturday
Easy day + 8 strides
E4:54–5:53/km · 7:54–9:28/mi · Keep heart rate in Zone 2STFast and relaxed, not a sprint; do not run faster than R pace (3:39/km).

Plan structure adapted from Daniels Running Formula, Table 13.1. E = easy, M = marathon, T = threshold, R = repetition, H = hard, ST = strides. Distances marked “mi” are miles; rep distances are metres.