VDOT Oxygen Power Table

VDOT

Best Mile

5K

10K

Half-   Marathon

Marathon

VDOT

Best Mile

5K

10K

Half-   Marathon

Marathon

20

12:55

42:39

1:28:54

3:15:14

6:35:37

58

5:06

17:33

36:24

1:20:30

2:48:14

21

12:25

41:02

1:25:31

3:08:03

6:21:37

59

5:02

17:17

35:52

1:19:18

2:45:47

22

11:57

39:32

1:22:24

3:01:22

6:08:29

60

4:57

17:03

35:22

1:18:09

2:43:25

23

11:31

38:08

1:19:28

2:55:09

5:56:15

61

4:53

16:48

34:52

1:17:02

2:41:08

24

11:07

36:51

1:16:47

2:49:21

5:44:55

62

4:49

16:34

34:23

1:15:57

2:38:54

25

10:44

35:39

1:14:15

2:43:56

5:34:15

63

4:45

16:20

33:55

1:14:54

2:36:44

26

10:22

34:32

1:11:53

2:38:50

5:24:20

64

4:41

16:07

33:28

1:13:53

2:34:38

27

10:03

33:28

1:09:40

2:34:04

5:14:55

65

4:37

15:54

33:01

1:12:53

2:32:35

28

9:44

32:29

1:07:36

2:29:33

5:06:05

66

4:33

15:42

32:35

1:11:56

2:30:36

29

9:27

31:34

1:05:40

2:25:20

4:57:45

67

4:30

15:29

32:11

1:11:00

2:28:40

30

9:11

30:40

1:03:46

2:21:04

4:49:17

68

4:26

15:18

31:46

1:10:05

2:26:47

31

8:55

29:51

1:02:02

2:17:21

4:41:57

69

4:23

15:06

31:23

1:09:12

2:24:57

32

8:41

29:05

60:26

2:13:49

4:34:59

70

4:19

15:55

31:00

1:08:21

2:23:10

33

8:27

28:21

58:54

2:10:27

4:28:22

71

4:16

14:44

30:38

1:07:31

2:21:26

34

8:14

27:39

57:26

2:07:16

4:22:03

72

4:13

14:33

30:16

1:06:42

2:19:44

35

8:01

27:00

56:03

2:04:13

4:16:03

73

4:10

14:23

29:55

1:05:54

2:18:05

36

7:49

26:22

54:44

2:01:19

4:10:19

74

4:07

14:13

29:34

1:05:08

2:16:29

37

7:38

25:46

53:29

1:58:34

4:04:50

75

4:04

14:03

29:14

1:04:23

2:14:55

38

7:27

25:12

52:17

1:55:55

3:59:35

76

4:02

13:54

28:55

1:03:39

2:13:23

39

7:17

24:39

51:09

1:53:24

3:54:34

76.5

4:00.2

13:49

28:45

1:03:18

2:12:38

40

7:07

24:08

50:03

1:50:59

3:49:45

77

3:58.8

13:44

28:36

1:02:56

2:11:54

41

6:58

23:38

49:01

1:48:40

3:45:09

77.5

3:57.5

13:40

28:26

1:02:35

2:11:10

42

6:49

23:09

48:01

1:46:27

3:40:43

78

3:56.2

13:35

28:17

1:02:15

2:10:27

43

6:41

22:41

47:04

1:44:20

3:36:28

78.5

3:54.9

13:31

28:08

1:01:54

2:09:44

44

6:32

22:15

46:09

1:42:17

3:32:23

79

3:53.7

13:26

27:59

1:01:34

2:09:02

45

6:25

21:50

45:16

1:40:20

3:28:26

79.5

3:52.4

13:22.1

27:49.9

1:01:14

2:08:20

46

6:17

21:25

44:25

1:38:27

3:24:39

80

3:51.2

13:17.8

27:41.2

1:00:54

2:07:38

47

6:10

21:02

43:36

1:36:38

3:21:00

80.5

3:49.9

13:13.5

27:32.5

1:00:34.9

2:06:57.5

48

6:03

20:39

42:50

1:34:53

3:17:29

81

3:48.7

13:09.3

27:23.9

1:00:15.6

2:06:17.1

49

5:56

20:18

42:04

1:33:12

3:14:06

81.5

3:47.5

13:05.2

27:15.4

59:56.6

2:05:37.2

50

5:50

19:57

41:21

1:31:35

3:10:49

82

3:46.4

13:01.1

27:07.1

59:37.9

2:04:57.8

51

5:44

19:36

40:39

1:30:02

3:07:39

82.5

3:45.2

12:57.0

26:58.8

59:19.3

2:04:18.8

52

5:38

19:17

39:59

1:28:31

3:04:36

83

3:44.1

12:53.0

26:50.6

59:01.0

2:03:40.3

53

5:32

18:58

39:20

1:27:04

3:01:39

83.5

3:42.9

12:49.1

26:42.5

58:42.9

2:03:02.2

54

5:27

18:40

38:42

1:25:40

2:58:47

84

3:41.8

12:45.2

26:34.6

58:25.0

2:02:24.5

55

5:21

18:22

38:06

1:24:18

2:56:01

84.5

3:40.7

12:41.3

26:26.7

58:07.3

2:01:47.3

56

5:16

18:05

37:31

1:23:00

2:53:20

85

3:39.6

12:37.5

26:18.9

57:49.8

2:01:10.5

57

5:11

17:49

36:57

1:21:43

2:50:45