Reference Race Distance
Your 5K TimeMM:SS or H:MM:SS

VDOT = VO2(velocity) ÷ %VO2max(duration)

(Daniels & Gilbert, 1979 — every prediction inverts this equation numerically)

Enter a race time above to get your VDOT score and equivalent performances from 800m to the marathon. Or start from an example:

VDOT equivalencies assume you are equally trained for every distance. A miler's marathon prediction (and vice versa) is a ceiling, not a plan — trust the rows closest to your reference distance most.