Training Pace
Jack Daniels VDOT training zones. Easy, Marathon, Threshold, Interval, Repetition from race time. 80% easy. Jack Daniels, ACSM, TrainingPeaks.
📋 Quick Examples — Click to Load
📊 Training Zones (5K 25min)
📈 Easy Pace vs VDOT
🍩 Zone Distribution
📊 VDOT by Race
For educational and informational purposes only. Verify with a qualified professional.
Jack Daniels VDOT-based training zones from race time. Easy (E), Marathon (M), Threshold (T), Interval (I), Repetition (R). Enter a recent 5K–marathon race to get VDOT and training paces. 80% of training should be easy. Jack Daniels Running Formula, ACSM, TrainingPeaks.
Sources: Jack Daniels Running Formula, ACSM, TrainingPeaks.
Key Takeaways
- • 80% of training should be Easy (conversational) pace.
- • VDOT from race performance predicts training paces.
- • Threshold = ~1 hour race effort. Tempo runs 20–40 min.
- • Interval & Repetition for VO2max and speed; use sparingly.
Did You Know?
How Do Training Zones Work?
VDOT
Estimates VO2max from race velocity. Daniels tables map race time → VDOT → training paces. Higher VDOT = fitter.
Easy (E)
65–78% max HR. Builds aerobic base. Most miles here. 1.2–1.3× marathon pace.
Threshold (T)
88–92% max HR. Lactate threshold. Tempo runs 20–40 min. Improves sustainable speed.
Expert Tips
Zone Comparison
| Zone | % Max HR | Purpose |
|---|---|---|
| Easy (E) | 65–78% | Aerobic base |
| Marathon (M) | 78–88% | Long run pace |
| Threshold (T) | 88–92% | Lactate threshold |
| Interval (I) | 95–100% | VO2max |
| Repetition (R) | 100%+ | Economy, speed |
Frequently Asked Questions
What are Jack Daniels training zones?
Easy (E), Marathon (M), Threshold (T), Interval (I), Repetition (R). Based on VDOT from race performance. Each zone targets different physiological adaptations.
How is VDOT calculated from race time?
VDOT estimates VO2max from race velocity. Daniels uses tables; we use formula: VDOT ≈ -4.6 + 0.182×v + 0.000104×v² (v in m/min). Higher VDOT = faster runner.
What is Easy pace?
~65–78% max HR. Conversational. Most training should be here. Typically 1.2–1.3× marathon pace. Builds aerobic base without excessive fatigue.
What is Threshold (T) pace?
~88–92% max HR. Lactate threshold. ~1 hour race effort. 20–40 min tempo runs. Improves sustainable speed.
What are Interval and Repetition paces?
Interval (I): 3–5 min efforts, 1:1 rest. Repetition (R): 200–800m, fast, full recovery. Both improve VO2max and economy.
Which race should I use for VDOT?
Use a recent race 5K–half marathon. Longer races (marathon) can underestimate VDOT if not fully tapered. 10K is often ideal.
Key Statistics
Official Data Sources
⚠️ Disclaimer: This calculator is for educational purposes. Training paces are estimates. Consult a coach for personalized plans. Not medical advice.