What VO2max is needed to run sub-20 min 5K?

A sub-20 minute 5K requires approximately 48-52 mL/kg/min VO2max for a male runner of average running economy. Excellent running economy can allow sub-20 at slightly lower VO2max.

What is the VDOT system?

Jack Daniels’ VDOT is a single number derived from race performance that accounts for both VO2max and running economy. It is used to prescribe training paces for easy, marathon, threshold, interval, and repetition workouts.

How much does running economy affect 5K time?

Two runners with identical VO2max can differ by 1-2 minutes in 5K time due to running economy differences (how much oxygen is used per unit of speed). Economy is trainable through high mileage and technique work.

5K Time from VO2 Max Calculator

Predict 5K finish time from VO2 max using the Jack Daniels VDOT system and running economy estimates, providing training pace targets across all intensity zones.

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Frequently Asked Questions

What VO2max is needed to run sub-20 min 5K?

What is the VDOT system?

How much does running economy affect 5K time?