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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16-Week Marathon Training Plan in km (Free)
4 months · Paces auto-set from your recent race · Free
Base → Build → Peak → Taper → Race
Training Schedule
WEEK 1
Base Building
| Day | Workout | Purpose | |
|---|---|---|---|
| Day 1 | Easy 7km | Aerobic maintenance between quality days | |
| Day 2 | Easy 6km + 6 strides | Keep leg speed and form sharp | |
| Day 3 | Easy 4km + 6 strides | Pure aerobic week; strides keep the legs honest | |
| Day 4 | Easy 4km | Easy recovery volume, run relaxed | |
| Day 5 | Rest | Adaptation and injury prevention | |
| Day 6 | Rest or 30min cross-training | Optional low-impact aerobic top-up | |
| Day 7 | Long 14km @ 6:15–6:55/km | Build endurance and fat oxidation; rehearse race-day fueling |
WEEK 2
Base Building
| Day | Workout | Purpose | |
|---|---|---|---|
| Day 1 | Easy 7km | Aerobic maintenance between quality days | |
| Day 2 | Easy 6km + 6 strides | Keep leg speed and form sharp | |
| Day 3 | Warm-up 2km + 6km Tempo @ 5:33/km | Raise lactate threshold | |
| Day 4 | Easy 3km | Easy recovery volume, run relaxed | |
| Day 5 | Rest | Adaptation and injury prevention | |
| Day 6 | Rest or 30min cross-training | Optional low-impact aerobic top-up | |
| Day 7 | Long 16km @ 6:15–6:55/km | Build endurance and fat oxidation; rehearse race-day fueling |
WEEK 3
Base Building
| Day | Workout | Purpose | |
|---|---|---|---|
| Day 1 | Easy 6km | Aerobic maintenance between quality days | |
| Day 2 | Easy 6km + 6 strides | Keep leg speed and form sharp | |
| Day 3 | Warm-up 2km + 7km Tempo @ 5:33/km + Cool-down 1km | Raise lactate threshold | |
| Day 4 | Easy 3km | Easy recovery volume, run relaxed | |
| Day 5 | Rest | Adaptation and injury prevention | |
| Day 6 | Rest or 30min cross-training | Optional low-impact aerobic top-up | |
| Day 7 | Long 19km @ 6:15–6:55/km | Build endurance and fat oxidation; rehearse race-day fueling |
WEEK 4
Recovery Week
| Day | Workout | Purpose | |
|---|---|---|---|
| Day 1 | Easy 5km | Aerobic maintenance between quality days | |
| Day 2 | Easy 5km + 6 strides | Keep leg speed and form sharp | |
| Day 3 | Warm-up 2km + 3km Fartlek (6×1min surges, 1min jog between) + Cool-down 1km | Add light speed without hard structure | |
| Day 4 | Easy 4km | Easy recovery volume, run relaxed | |
| Day 5 | Rest | Adaptation and injury prevention | |
| Day 6 | Rest or 30min cross-training | Optional low-impact aerobic top-up | |
| Day 7 | Long 14km @ 6:15–6:55/km | Build endurance and fat oxidation; rehearse race-day fueling |
WEEK 5
Build
| Day | Workout | Purpose | |
|---|---|---|---|
| Day 1 | Easy 7km | Aerobic maintenance between quality days | |
| Day 2 | Easy 6km + 6 strides | Keep leg speed and form sharp | |
| Day 3 | Warm-up 2km + 8km @ Marathon pace 5:55/km + Cool-down 2km | Lock in goal marathon rhythm | |
| Day 4 | Easy 2km | Easy recovery volume, run relaxed | |
| Day 5 | Rest | Adaptation and injury prevention | |
| Day 6 | Rest or 30min cross-training | Optional low-impact aerobic top-up | |
| Day 7 | Long 21km @ 6:15–6:55/km | Build endurance and fat oxidation; rehearse race-day fueling |
WEEK 6
Build
| Day | Workout | Purpose | |
|---|---|---|---|
| Day 1 | Easy 7km | Aerobic maintenance between quality days | |
| Day 2 | Easy 6km + 6 strides | Keep leg speed and form sharp | |
| Day 3 | Warm-up 2km + 7km Tempo @ 5:33/km + Cool-down 1km | Raise lactate threshold | |
| Day 4 | Easy 5km | Easy recovery volume, run relaxed | |
| Day 5 | Rest | Adaptation and injury prevention | |
| Day 6 | Rest or 30min cross-training | Optional low-impact aerobic top-up | |
| Day 7 | Long 24km @ 6:15–6:55/km | Build endurance and fat oxidation; rehearse race-day fueling |
WEEK 7
Build
| Day | Workout | Purpose | |
|---|---|---|---|
| Day 1 | Easy 7km | Aerobic maintenance between quality days | |
| Day 2 | Easy 6km + 6 strides | Keep leg speed and form sharp | |
| Day 3 | Warm-up 3km + 5×1km @ Interval pace 5:01/km (2min jog) + Cool-down 4km | Sharpen VO2max and running economy | |
| Day 4 | Easy 5km | Easy recovery volume, run relaxed | |
| Day 5 | Rest | Adaptation and injury prevention | |
| Day 6 | Rest or 30min cross-training | Optional low-impact aerobic top-up | |
| Day 7 | Long 26km @ 6:15–6:55/km | Build endurance and fat oxidation; rehearse race-day fueling |
WEEK 8
Recovery Week
| Day | Workout | Purpose | |
|---|---|---|---|
| Day 1 | Easy 6km | Aerobic maintenance between quality days | |
| Day 2 | Easy 5km + 6 strides | Keep leg speed and form sharp | |
| Day 3 | Warm-up 2km + 5km Tempo @ 5:33/km + Cool-down 2km | Raise lactate threshold | |
| Day 4 | Easy 5km | Easy recovery volume, run relaxed | |
| Day 5 | Rest | Adaptation and injury prevention | |
| Day 6 | Rest or 30min cross-training | Optional low-impact aerobic top-up | |
| Day 7 | Long 19km @ 6:15–6:55/km | Build endurance and fat oxidation; rehearse race-day fueling |
WEEK 9
Build
| Day | Workout | Purpose | |
|---|---|---|---|
| Day 1 | Easy 6km | Aerobic maintenance between quality days | |
| Day 2 | Easy 5km + 6 strides | Keep leg speed and form sharp | |
| Day 3 | Warm-up 2km + 13km @ Marathon pace 5:55/km | Lock in goal marathon rhythm | |
| Day 4 | Easy 3km | Easy recovery volume, run relaxed | |
| Day 5 | Rest | Adaptation and injury prevention | |
| Day 6 | Rest or 30min cross-training | Optional low-impact aerobic top-up | |
| Day 7 | Long 29km @ 6:15–6:55/km | Build endurance and fat oxidation; rehearse race-day fueling |
WEEK 10
Peak
| Day | Workout | Purpose | |
|---|---|---|---|
| Day 1 | Easy 7km | Aerobic maintenance between quality days | |
| Day 2 | Easy 6km + 6 strides | Keep leg speed and form sharp | |
| Day 3 | Warm-up 4km + 5×1.2km @ Interval pace 5:01/km (2min jog) + Cool-down 4km | Sharpen VO2max and running economy | |
| Day 4 | Easy 6km | Easy recovery volume, run relaxed | |
| Day 5 | Rest | Adaptation and injury prevention | |
| Day 6 | Rest or 30min cross-training | Optional low-impact aerobic top-up | |
| Day 7 | Long 29km @ 6:15–6:55/km | Build endurance and fat oxidation; rehearse race-day fueling |
WEEK 11
Peak
| Day | Workout | Purpose | |
|---|---|---|---|
| Day 1 | Easy 7km | Aerobic maintenance between quality days | |
| Day 2 | Easy 6km + 6 strides | Keep leg speed and form sharp | |
| Day 3 | Warm-up 2km + 13km @ Marathon pace 5:55/km + Cool-down 2km | Lock in goal marathon rhythm | |
| Day 4 | Easy 3km | Easy recovery volume, run relaxed | |
| Day 5 | Rest | Adaptation and injury prevention | |
| Day 6 | Rest or 30min cross-training | Optional low-impact aerobic top-up | |
| Day 7 | Long 32km @ 6:15–6:55/km | Longest run of the plan; train the body to keep burning fat late |
WEEK 12
Recovery Week
| Day | Workout | Purpose | |
|---|---|---|---|
| Day 1 | Easy 7km | Aerobic maintenance between quality days | |
| Day 2 | Easy 6km + 6 strides | Keep leg speed and form sharp | |
| Day 3 | Warm-up 2km + 6km Tempo @ 5:33/km + Cool-down 2km | Raise lactate threshold | |
| Day 4 | Easy 5km | Easy recovery volume, run relaxed | |
| Day 5 | Rest | Adaptation and injury prevention | |
| Day 6 | Rest or 30min cross-training | Optional low-impact aerobic top-up | |
| Day 7 | Long 24km @ 6:15–6:55/km | Build endurance and fat oxidation; rehearse race-day fueling |
WEEK 13
Peak
| Day | Workout | Purpose | |
|---|---|---|---|
| Day 1 | Easy 6km | Aerobic maintenance between quality days | |
| Day 2 | Easy 5km + 6 strides | Keep leg speed and form sharp | |
| Day 3 | Warm-up 2km + 13km @ Marathon pace 5:55/km + Cool-down 1km | Lock in goal marathon rhythm | |
| Day 4 | Easy 3km | Easy recovery volume, run relaxed | |
| Day 5 | Rest | Adaptation and injury prevention | |
| Day 6 | Rest or 30min cross-training | Optional low-impact aerobic top-up | |
| Day 7 | Long 32km @ 6:15–6:55/km | Final big long run; bank the confidence, then taper |
WEEK 14
Taper
| Day | Workout | Purpose | |
|---|---|---|---|
| Day 1 | Easy 7km | Aerobic maintenance between quality days | |
| Day 2 | Easy 6km + 6 strides | Keep leg speed and form sharp | |
| Day 3 | Warm-up 2km + 6km @ Marathon pace 5:55/km + Cool-down 1km | Lock in goal marathon rhythm | |
| Day 4 | Easy 3km | Easy recovery volume, run relaxed | |
| Day 5 | Rest | Adaptation and injury prevention | |
| Day 6 | Rest or 30min cross-training | Optional low-impact aerobic top-up | |
| Day 7 | Long 21km @ 6:15–6:55/km | Build endurance and fat oxidation; rehearse race-day fueling |
WEEK 15
Taper
| Day | Workout | Purpose | |
|---|---|---|---|
| Day 1 | Easy 5km | Aerobic maintenance between quality days | |
| Day 2 | Easy 4km + 6 strides | Keep leg speed and form sharp | |
| Day 3 | Warm-up 1km + 4km Tempo @ 5:33/km + 4 strides | Touch threshold to stay sharp without fatigue | |
| Day 4 | Easy 3km | Easy recovery volume, run relaxed | |
| Day 5 | Rest | Adaptation and injury prevention | |
| Day 6 | Rest or 30min cross-training | Optional low-impact aerobic top-up | |
| Day 7 | Long 13km @ 6:15–6:55/km | Build endurance and fat oxidation; rehearse race-day fueling |
WEEK 16
Race Week
| Day | Workout | Purpose | |
|---|---|---|---|
| Day 1 | Easy 6km | Stay loose; nothing hard this week | |
| Day 2 | Easy 5km + 4 strides | Keep leg speed and form sharp | |
| Day 3 | Easy 5km | Easy shakeout, legs fresh | |
| Day 4 | Easy 4km | Final easy jog before two rest days | |
| Day 5 | Rest | Adaptation and injury prevention | |
| Day 6 | Rest | Adaptation and injury prevention | |
| Day 7 | Race day — Marathon 42.2km @ 5:55/km | Race day — trust the training and run your plan |
Notes
Run by effort, not pace, in heat — when it's hot or humid, ease off 10–20 sec/km and let heart rate lead
On any run over 75 min, carry fluid and take electrolytes — practice your race-day hydration now
Every 4th week is a cutback (recovery) week — volume drops ~15–20% so adaptation catches up and injury risk falls
Hold the 3-week taper — the last big long run is week 13; reduced volume sharpens you, it doesn't make you unfit
16-Week Marathon Training Plan in km (Free)
4 months · Paces auto-set from your recent race · Free
Base → Build → Peak → Taper → Race
Training Schedule
Phase 1
Base Building
W1 – W3
W1
D1
Easy 7km
Aerobic maintenance between quality days
D2
Easy 6km
6 strides
Keep leg speed and form sharp
D3
Easy 4km
6 strides
Pure aerobic week; strides keep the legs honest
D4
Easy 4km
Easy recovery volume, run relaxed
D5
Rest
Adaptation and injury prevention
D6
Rest
Optional low-impact aerobic top-up
D7
Long 14km
@6:15–6:55
Build endurance and fat oxidation; rehearse race-day fueling
W2
D1
Easy 7km
Aerobic maintenance between quality days
D2
Easy 6km
6 strides
Keep leg speed and form sharp
D3
6km Tempo
Raise lactate threshold
D4
Easy 3km
Easy recovery volume, run relaxed
D5
Rest
Adaptation and injury prevention
D6
Rest
Optional low-impact aerobic top-up
D7
Long 16km
@6:15–6:55
Build endurance and fat oxidation; rehearse race-day fueling
W3
D1
Easy 6km
Aerobic maintenance between quality days
D2
Easy 6km
6 strides
Keep leg speed and form sharp
D3
7km Tempo
Raise lactate threshold
D4
Easy 3km
Easy recovery volume, run relaxed
D5
Rest
Adaptation and injury prevention
D6
Rest
Optional low-impact aerobic top-up
D7
Long 19km
@6:15–6:55
Build endurance and fat oxidation; rehearse race-day fueling
Phase 2
Recovery Week
W4
W4
D1
Easy 5km
Aerobic maintenance between quality days
D2
Easy 5km
6 strides
Keep leg speed and form sharp
D3
6×1min
Add light speed without hard structure
D4
Easy 4km
Easy recovery volume, run relaxed
D5
Rest
Adaptation and injury prevention
D6
Rest
Optional low-impact aerobic top-up
D7
Long 14km
@6:15–6:55
Build endurance and fat oxidation; rehearse race-day fueling
Phase 3
Build
W5 – W7
W5
D1
Easy 7km
Aerobic maintenance between quality days
D2
Easy 6km
6 strides
Keep leg speed and form sharp
D3
8km @ Marathon pace
Lock in goal marathon rhythm
D4
Easy 2km
Easy recovery volume, run relaxed
D5
Rest
Adaptation and injury prevention
D6
Rest
Optional low-impact aerobic top-up
D7
Long 21km
@6:15–6:55
Build endurance and fat oxidation; rehearse race-day fueling
W6
D1
Easy 7km
Aerobic maintenance between quality days
D2
Easy 6km
6 strides
Keep leg speed and form sharp
D3
7km Tempo
Raise lactate threshold
D4
Easy 5km
Easy recovery volume, run relaxed
D5
Rest
Adaptation and injury prevention
D6
Rest
Optional low-impact aerobic top-up
D7
Long 24km
@6:15–6:55
Build endurance and fat oxidation; rehearse race-day fueling
W7
D1
Easy 7km
Aerobic maintenance between quality days
D2
Easy 6km
6 strides
Keep leg speed and form sharp
D3
5×1km
Sharpen VO2max and running economy
D4
Easy 5km
Easy recovery volume, run relaxed
D5
Rest
Adaptation and injury prevention
D6
Rest
Optional low-impact aerobic top-up
D7
Long 26km
@6:15–6:55
Build endurance and fat oxidation; rehearse race-day fueling
Phase 4
Recovery Week
W8
W8
D1
Easy 6km
Aerobic maintenance between quality days
D2
Easy 5km
6 strides
Keep leg speed and form sharp
D3
5km Tempo
Raise lactate threshold
D4
Easy 5km
Easy recovery volume, run relaxed
D5
Rest
Adaptation and injury prevention
D6
Rest
Optional low-impact aerobic top-up
D7
Long 19km
@6:15–6:55
Build endurance and fat oxidation; rehearse race-day fueling
Phase 5
Build
W9
W9
D1
Easy 6km
Aerobic maintenance between quality days
D2
Easy 5km
6 strides
Keep leg speed and form sharp
D3
13km @ Marathon pace
Lock in goal marathon rhythm
D4
Easy 3km
Easy recovery volume, run relaxed
D5
Rest
Adaptation and injury prevention
D6
Rest
Optional low-impact aerobic top-up
D7
Long 29km
@6:15–6:55
Build endurance and fat oxidation; rehearse race-day fueling
Phase 6
Peak
W10 – W11
W10
D1
Easy 7km
Aerobic maintenance between quality days
D2
Easy 6km
6 strides
Keep leg speed and form sharp
D3
5×1.2km
Sharpen VO2max and running economy
D4
Easy 6km
Easy recovery volume, run relaxed
D5
Rest
Adaptation and injury prevention
D6
Rest
Optional low-impact aerobic top-up
D7
Long 29km
@6:15–6:55
Build endurance and fat oxidation; rehearse race-day fueling
W11
D1
Easy 7km
Aerobic maintenance between quality days
D2
Easy 6km
6 strides
Keep leg speed and form sharp
D3
13km @ Marathon pace
Lock in goal marathon rhythm
D4
Easy 3km
Easy recovery volume, run relaxed
D5
Rest
Adaptation and injury prevention
D6
Rest
Optional low-impact aerobic top-up
D7
Long 32km
@6:15–6:55
Longest run of the plan; train the body to keep burning fat late
Phase 7
Recovery Week
W12
W12
D1
Easy 7km
Aerobic maintenance between quality days
D2
Easy 6km
6 strides
Keep leg speed and form sharp
D3
6km Tempo
Raise lactate threshold
D4
Easy 5km
Easy recovery volume, run relaxed
D5
Rest
Adaptation and injury prevention
D6
Rest
Optional low-impact aerobic top-up
D7
Long 24km
@6:15–6:55
Build endurance and fat oxidation; rehearse race-day fueling
Phase 8
Peak
W13
W13
D1
Easy 6km
Aerobic maintenance between quality days
D2
Easy 5km
6 strides
Keep leg speed and form sharp
D3
13km @ Marathon pace
Lock in goal marathon rhythm
D4
Easy 3km
Easy recovery volume, run relaxed
D5
Rest
Adaptation and injury prevention
D6
Rest
Optional low-impact aerobic top-up
D7
Long 32km
@6:15–6:55
Final big long run; bank the confidence, then taper
Phase 9
Taper
W14 – W15
W14
D1
Easy 7km
Aerobic maintenance between quality days
D2
Easy 6km
6 strides
Keep leg speed and form sharp
D3
6km @ Marathon pace
Lock in goal marathon rhythm
D4
Easy 3km
Easy recovery volume, run relaxed
D5
Rest
Adaptation and injury prevention
D6
Rest
Optional low-impact aerobic top-up
D7
Long 21km
@6:15–6:55
Build endurance and fat oxidation; rehearse race-day fueling
W15
D1
Easy 5km
Aerobic maintenance between quality days
D2
Easy 4km
6 strides
Keep leg speed and form sharp
D3
4km Tempo
4 strides
Touch threshold to stay sharp without fatigue
D4
Easy 3km
Easy recovery volume, run relaxed
D5
Rest
Adaptation and injury prevention
D6
Rest
Optional low-impact aerobic top-up
D7
Long 13km
@6:15–6:55
Build endurance and fat oxidation; rehearse race-day fueling
Phase 10
Race Week
W16
W16
D1
Easy 6km
Stay loose; nothing hard this week
D2
Easy 5km
4 strides
Keep leg speed and form sharp
D3
Easy 5km
Easy shakeout, legs fresh
D4
Easy 4km
Final easy jog before two rest days
D5
Rest
Adaptation and injury prevention
D6
Rest
Adaptation and injury prevention
D7
Marathon 42.2km
Race day — trust the training and run your plan
Heat: run by effort
Fuel long runs
Cutback wk 4/8/12
Trust the taper
Rest
Easy
Easy + Strides
Easy + Hills
Easy + Race-Pace
Tempo / MP
Intervals / VO2
Long Run
Race