VDOT Calculator — Score, 5-Zone Paces & Race Equivalents
Calculate your VDOT from any race result. Get 5-zone training paces and equivalent times from 1500m to marathon, based on Jack Daniels' formula.
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8-Week 10K Training Plan in km · Sub-40 / 45 / 50 (Free)
8 weeks · Sub-40 / 45 / 50 · Paces auto-set from race time · Free
Base → Build → Sharpen → Taper → Race
Training Schedule
WEEK 1
Base Building
| Day | Workout | Purpose | |
|---|---|---|---|
| Day 1 | Easy 6km | Wake up the body, promote blood flow | |
| Day 2 | Easy 6km + 4–6 strides at the end | Maintain elasticity and leg turnover | |
| Day 3 | Warm-up 3km + 4km Tempo @ 5:52–6:09/km + Cool-down 2km | Sustained output ability at threshold | |
| Day 4 | Easy 6km, last 2km at race pace (5:50) | Pace switch practice under fatigue | |
| Day 5 | Easy 6km + 4 hill strides on a gentle slope | Adapt to climbing rhythm | |
| Day 6 | Rest | Full recovery and adaptation | |
| Day 7 | Long 10km @ 6:44–8:01/km | Build endurance and capillary density |
WEEK 2
Base Building
| Day | Workout | Purpose | |
|---|---|---|---|
| Day 8 | Easy 6km | Wake up the body, promote blood flow | |
| Day 9 | Easy 6km + 4–6 strides at the end | Maintain elasticity and leg turnover | |
| Day 10 | Warm-up 3km + 4km Tempo @ 5:52–6:09/km + Cool-down 2km | Sustained output ability at threshold | |
| Day 11 | Easy 6km, last 2km at race pace (5:50) | Pace switch practice under fatigue | |
| Day 12 | Easy 6km + 4 hill strides on a gentle slope | Adapt to climbing rhythm | |
| Day 13 | Rest | Full recovery and adaptation | |
| Day 14 | Long 9km @ 6:44–8:01/km | Build endurance and capillary density |
WEEK 3
Build
| Day | Workout | Purpose | |
|---|---|---|---|
| Day 15 | Easy 5km | Wake up the body, promote blood flow | |
| Day 16 | Warm-up 3km + 5×1000m @ 5:26/km, 2min jog + Cool-down 2km | Pace feel + VO2max stimulus | |
| Day 17 | Easy 5km + 4–6 strides at the end | Maintain elasticity and leg turnover | |
| Day 18 | Warm-up 3km + 3km Tempo @ 5:52–6:09/km + Cool-down 2km | Sustained output ability at threshold | |
| Day 19 | Easy 5km, last 2km at race pace (5:50) | Pace switch practice under fatigue | |
| Day 20 | Rest | Full recovery and adaptation | |
| Day 21 | Long 9km @ 6:44–8:01/km | Build endurance and capillary density |
WEEK 4
Build
| Day | Workout | Purpose | |
|---|---|---|---|
| Day 22 | Easy 5km | Wake up the body, promote blood flow | |
| Day 23 | Warm-up 3km + 5×1000m @ 5:26/km, 2min jog + Cool-down 2km | Pace feel + VO2max stimulus | |
| Day 24 | Easy 5km + 4–6 strides at the end | Maintain elasticity and leg turnover | |
| Day 25 | Warm-up 3km + 3km Tempo @ 5:52–6:09/km + Cool-down 2km | Sustained output ability at threshold | |
| Day 26 | Easy 5km, last 2km at race pace (5:50) | Pace switch practice under fatigue | |
| Day 27 | Rest | Full recovery and adaptation | |
| Day 28 | Long 8km @ 6:44–8:01/km | Build endurance and capillary density |
WEEK 5
Peak
| Day | Workout | Purpose | |
|---|---|---|---|
| Day 29 | Easy 5km | Wake up the body, promote blood flow | |
| Day 30 | Warm-up 3km + 5×1000m @ 5:26/km, 2min jog + Cool-down 2km | Pace feel + VO2max stimulus | |
| Day 31 | Easy 5km + 4 hill strides on a gentle slope | Adapt to climbing rhythm | |
| Day 32 | Warm-up 3km + 3km Tempo @ 5:52–6:09/km + Cool-down 2km | Sustained output ability at threshold | |
| Day 33 | Easy 5km + 4–6 strides at the end | Maintain elasticity and leg turnover | |
| Day 34 | Rest | Full recovery and adaptation | |
| Day 35 | Long 8km, last 2km at race pace (5:50) | Long run + race pace finish practice |
WEEK 6
Peak
| Day | Workout | Purpose | |
|---|---|---|---|
| Day 36 | Easy 4km | Wake up the body, promote blood flow | |
| Day 37 | Warm-up 3km + 5×1000m @ 5:26/km, 2min jog + Cool-down 2km | Pace feel + VO2max stimulus | |
| Day 38 | Easy 4km + 4 hill strides on a gentle slope | Adapt to climbing rhythm | |
| Day 39 | Warm-up 3km + 3km Tempo @ 5:52–6:09/km + Cool-down 2km | Sustained output ability at threshold | |
| Day 40 | Easy 4km + 4–6 strides at the end | Maintain elasticity and leg turnover | |
| Day 41 | Rest | Full recovery and adaptation | |
| Day 42 | Long 7km, last 2km at race pace (5:50) | Long run + race pace finish practice |
WEEK 7
Taper
| Day | Workout | Purpose | |
|---|---|---|---|
| Day 43 | Easy 4km | Wake up the body, promote blood flow | |
| Day 44 | Warm-up 3km + 3×800m @ 5:18/km, full recovery + Cool-down 2km | Activate fast-twitch fibers for race sharpness | |
| Day 45 | Rest | Full recovery and adaptation | |
| Day 46 | Easy 4km + 4–6 strides at the end | Maintain elasticity and leg turnover | |
| Day 47 | Easy 4km + 4 hill strides on a gentle slope | Adapt to climbing rhythm | |
| Day 48 | Rest | Full recovery and adaptation | |
| Day 49 | Long 6km @ 6:44–8:01/km | Build endurance and capillary density |
WEEK 8
Race Week
| Day | Workout | Purpose | |
|---|---|---|---|
| Day 50 | Easy 3km | Wake up the body, promote blood flow | |
| Day 51 | Warm-up 3km + 3×800m @ 5:18/km, full recovery + Cool-down 2km | Activate fast-twitch fibers for race sharpness | |
| Day 52 | Rest | Full recovery and adaptation | |
| Day 53 | Easy 3km + 4–6 strides at the end | Maintain elasticity and leg turnover | |
| Day 54 | Rest | Full recovery and adaptation | |
| Day 55 | Rest / very easy 2km | Active recovery, keep legs loose | |
| Day 56 | RACE DAY — 10K | Race day — trust the training |
Notes
Strides = 80–100m accelerations (~20s), build to 90% effort, walk back to recover, repeat
Uphill: watch heart rate, not pace — use downhill to recover time
Adrenaline is high at the start — deliberately hold back for the first 2km
On easy runs, find a gentle slope for a few hill strides to adapt to climbing rhythm
8-Week 10K Training Plan in km · Sub-40 / 45 / 50 (Free)
8 weeks · Sub-40 / 45 / 50 · Paces auto-set from race time · Free
Base → Build → Sharpen → Taper → Race
Training Schedule
Phase 1
Base Building
W1 – W2
W1
D1
Easy 6km
Wake up the body, promote blood flow
D2
Easy 6km
4–6 strides
Maintain elasticity and leg turnover
D3
4km Tempo
@5:52–6:09
Sustained output ability at threshold
D4
Easy 6km
last 2k @ RP
Pace switch practice under fatigue
D5
Easy 6km
4 hill str
Adapt to climbing rhythm
D6
Rest
Full recovery and adaptation
D7
Long 10km
@6:44–8:01
Build endurance and capillary density
W2
D8
Easy 6km
Wake up the body, promote blood flow
D9
Easy 6km
4–6 strides
Maintain elasticity and leg turnover
D10
4km Tempo
@5:52–6:09
Sustained output ability at threshold
D11
Easy 6km
last 2k @ RP
Pace switch practice under fatigue
D12
Easy 6km
4 hill str
Adapt to climbing rhythm
D13
Rest
Full recovery and adaptation
D14
Long 9km
@6:44–8:01
Build endurance and capillary density
Phase 2
Build
W3 – W4
W3
D15
Easy 5km
Wake up the body, promote blood flow
D16
5×1km
@5:26, 2'jog
Pace feel + VO2max stimulus
D17
Easy 5km
4–6 strides
Maintain elasticity and leg turnover
D18
3km Tempo
@5:52–6:09
Sustained output ability at threshold
D19
Easy 5km
last 2k @ RP
Pace switch practice under fatigue
D20
Rest
Full recovery and adaptation
D21
Long 9km
@6:44–8:01
Build endurance and capillary density
W4
D22
Easy 5km
Wake up the body, promote blood flow
D23
5×1km
@5:26, 2'jog
Pace feel + VO2max stimulus
D24
Easy 5km
4–6 strides
Maintain elasticity and leg turnover
D25
3km Tempo
@5:52–6:09
Sustained output ability at threshold
D26
Easy 5km
last 2k @ RP
Pace switch practice under fatigue
D27
Rest
Full recovery and adaptation
D28
Long 8km
@6:44–8:01
Build endurance and capillary density
Phase 3
Peak
W5 – W6
W5
D29
Easy 5km
Wake up the body, promote blood flow
D30
5×1km
@5:26, 2'jog
Pace feel + VO2max stimulus
D31
Easy 5km
4 hill str
Adapt to climbing rhythm
D32
3km Tempo
@5:52–6:09
Sustained output ability at threshold
D33
Easy 5km
4–6 strides
Maintain elasticity and leg turnover
D34
Rest
Full recovery and adaptation
D35
Long 8km
last 2k @ RP
Long run + race pace finish practice
W6
D36
Easy 4km
Wake up the body, promote blood flow
D37
5×1km
@5:26, 2'jog
Pace feel + VO2max stimulus
D38
Easy 4km
4 hill str
Adapt to climbing rhythm
D39
3km Tempo
@5:52–6:09
Sustained output ability at threshold
D40
Easy 4km
4–6 strides
Maintain elasticity and leg turnover
D41
Rest
Full recovery and adaptation
D42
Long 7km
last 2k @ RP
Long run + race pace finish practice
Phase 4
Taper
W7
W7
D43
Easy 4km
Wake up the body, promote blood flow
D44
3×800m
Activate fast-twitch fibers for race sharpness
D45
Rest
Full recovery and adaptation
D46
Easy 4km
4–6 strides
Maintain elasticity and leg turnover
D47
Easy 4km
4 hill str
Adapt to climbing rhythm
D48
Rest
Full recovery and adaptation
D49
Long 6km
@6:44–8:01
Build endurance and capillary density
Phase 5
Race Week
W8
W8
D50
Easy 3km
Wake up the body, promote blood flow
D51
3×800m
Activate fast-twitch fibers for race sharpness
D52
Rest
Full recovery and adaptation
D53
Easy 3km
4–6 strides
Maintain elasticity and leg turnover
D54
Rest
Full recovery and adaptation
D55
Rest
Active recovery, keep legs loose
D56
RACE
Race day — trust the training
Strides: 20s @ 90% effort
Uphill: watch HR, not pace
Hold back the first 2km
Hill strides build climb power
Rest
Easy
Easy + Strides
Easy + Hills
Easy + Race-Pace
Tempo / MP
Intervals / VO2
Long Run
Race