VDOT Running Calculator

Transform your running performance with our comprehensive VDOT calculator spreadsheet template. This powerful tool helps runners of all levels calculate their VDOT score and predict race times across multiple distances, making training planning more strategic and data-driven.

Unlock your running potential

Our VDOT running calculator takes the guesswork out of race prediction and training pace planning. Simply input your recent race distance and finish time, and instantly receive your personalized VDOT score along with predicted race times for distances ranging from 1.5K to a marathon. This eliminates manual calculations and provides scientifically-based projections using proven running performance algorithms.

How to use this template

• Step 1: Enter your race distance and completion time using the intuitive input fields. The template accepts various distance units and automatically converts time entries into decimal minutes for calculations.
• Step 2: View your calculated VDOT score displayed prominently in an eye-catching visual card that updates in real-time as you modify your inputs.
• Step 3: Explore the comprehensive race predictions table showing projected times for seven different race distances, with paces displayed in both minutes per kilometer and minutes per mile formats.
• Step 4: Track your progress over time using the built-in performance tracking section. Log multiple races and visualize your pace trends with an interactive chart that reveals training improvements.

Pro Tip: Regularly update your performance data after races to maintain accurate predictions and monitor your fitness progression throughout your training cycles.

Perfect for every runner

This VDOT pace calculator serves recreational runners seeking to set realistic race goals, competitive athletes planning training schedules, running coaches developing personalized programs for athletes, and fitness enthusiasts wanting data-driven insights into their performance capabilities.

Real-world applications include: Setting target times for upcoming races, determining appropriate training paces for different workout types, tracking seasonal fitness improvements, comparing performance across various race distances, and making informed decisions about race strategy and goal setting.

Advanced features that set this apart

Unlike basic calculators, this template combines automated calculations with powerful data visualization tools. The interactive dashboard provides immediate visual feedback, while the performance tracking system creates a comprehensive training log. Advanced formulas ensure accuracy, and the responsive design updates all calculations instantly when you modify inputs. And you can customize the template however you’d like!

The template leverages Quadratic's unique capabilities, including Python-powered calculations for precision, interactive charts for data visualization, and seamless integration between data entry and analysis components.

Start optimizing your running today

Ready to take your running performance to the next level? Duplicate this VDOT running calculator template and discover how data-driven training insights can help you achieve your personal bests. Whether you're preparing for your first 5K or targeting a marathon PR, this tool provides the analytical foundation for smarter training decisions.