VDOT Results
Your VDOT is 34, which is a measure of your running performance. Below are training paces for the Jack Daniels Running Formula and FIRST training programs, as well a race time predictions.You can see the results for a VDOT of 33 or 35
Contents
1 Predicted Race Times
The following tables give predictions of race performance at various distances. The prediction uses V̇O2max calculations up to marathon distance, then David F. Cameron's Model for longer distances. However, predicting race performance for ultramarathon distances does not have much value as factors other than aerobic fitness are significant. Even small issues in ultramarathons can have a dramatic impact on your finish time.
| Mile | 5K | 5 Mile | 10K | 10 Mile | Half Marathon | Marathon | 50K | 8:38 (8:38/Mile) | 27:36 (8:54/Mile) | 45:35 (9:07/Mile) | 57:18 (9:14/Mile) | 1:35:23 (9:32/Mile) | 2:07:12 (9:42/Mile) | 4:22:00 (10:00/Mile) | 5:16:55 (10:12/Mile) |
|---|
2 Jack Daniel's Training Paces
These training paces are used in Jack Daniels Running Formula. Note that Jack Daniels does not give a pace for 800 meter Aerobic Intervals, so these are calculated from interpolating from other times.
| Type | Mile | 1600m | 1200m | 1000m | 800m | 400m | 200m | Jack Daniel's Purpose | %V̇O2max | %max HR | Jack Daniel's Duration | |
|---|---|---|---|---|---|---|---|---|---|---|---|---|
| Easy/Long (3 |
E/L | 10:52 - 12:05 (11:32 in 2 |
6:45 - 7:30 (10:52/Mile - 12:05/Mile ) |
Promote cardiovasular system | 59-74% | 65-79% | Long run: lesser of 150 min or 25% of weekly mileage |
|||||
| Marathon | M | 10:00 | 9:56 (10:00/Mile) |
6:12 (10:00/Mile) |
Race preperation for marathoners Alternative easy pace |
75-84% | 80-90% | Lesser of 90 min or 16 miles | ||||
| Threshold | T | 09:20 | 9:16 (9:20/Mile) |
05:48 (9:19/Mile) |
04:38 (9:19/Mile) |
02:19 (9:19/Mile) |
Improve endurance | 83-88% | 88-92% | Total as lesser of 60 min or 10% of weekly mileage |
||
| Aerobic Intervals | I | 02:08 (8:34/Mile) |
Stress aerobic system | 95-100% | 98-100% | Total as lesser of 6 miles or 8% of weekly mileage |
||||||
| Repetition | R | 2:02 (8:10/Mile) |
60 (8:02/Mile) |
Improve speed and economy | Total as lesser of 5 miles or 5% of weekly mileage |
2.1 Modified Tempo Paces
The second edition of Jack Daniels provides a table of paces for longer but slower tempo runs. However, the third edition has dropped this table, along with the use of continuous runs at Tempo pace, instead using Tempo only for interval training.
| Time | 20:00 | 25:00 | 30:00 | 35:00 | 40:00 | 45:00 | 50:00 | 55:00 | 60:00 |
|---|---|---|---|---|---|---|---|---|---|
| Modifed Pace | 9:21/Mile2.1 Miles | 9:27/Mile2.6 Miles | 9:33/Mile3.1 Miles | 9:36/Mile3.6 Miles | 9:39/Mile4.1 Miles | 9:42/Mile4.6 Miles | 9:45/Mile5.1 Miles | 9:48/Mile5.6 Miles | 9:51/Mile6.1 Miles |
3 FIRST Training Pace
These training paces are used in FIRST, (Furman Institute of Running and Scientific Training) programs. These paces are calculated, so may differ by a second or so from the published tables
3.1 FIRST Tempo and Interval Training
| VDOT | V̇O2max | 5K | Short Tempo | Mid Tempo | Long Tempo | Easy | 400M | 600M | 800M | 1000M | 1200M | 1600M | 2000M | 3200M |
|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|
| 34 | 34 | 27:36 | 9:09/Mile | 9:25/Mile | 9:39/Mile | 10:44/Mile | 2:03 (8:16/Mile) | 3:06 (8:21/Mile) | 4:10 (8:24/Mile) | 5:15 (8:27/Mile) | 6:22 (8:32/Mile) | 8:36 (8:39/Mile) | 10:51 (8:44/Mile) | 17:43 (8:55/Mile) |
3.2 FIRST Long Run
Paces for long runs based on the FIRST approach of using Marathon Pace (MP) plus a fixed number of seconds per mile.
| VDOT | V̇O2max | 5K | MP | MP+10 | MP+15 | MP+20 | MP+30 | MP+45 | MP+60 | HMP | HMP+20 | HMP+30 |
|---|---|---|---|---|---|---|---|---|---|---|---|---|
| 34 | 34 | 27:36 | 10:00/Mile | 10:10/Mile | 10:15/Mile | 10:20/Mile | 10:30/Mile | 10:45/Mile | 11:00/Mile | 9:42/Mile | 10:02/Mile | 10:12/Mile |
3.3 Fellrnr's Modified FIRST Long Run
This is my personal modification to the FIRST approach of adding a fixed number of seconds per mile to marathon pace. I believe that adding 15 seconds/mile to a 6:00 pace is a much greater difference than adding it to a 10:00 pace. The figures below add a percentage of the MP to the time. The percentage is calculated so that it the average across the main VDOT values is similar to the FIRST values. This gives slower runners a larger offset from MP than faster runners.
| VDOT | V̇O2max | 5K | MP | MP+2.4% (~10 sec) | MP+3.6% (~15 sec) | MP+4.8% (~20 sec) | MP+7.2% (~30 sec) | MP+10.9% (~45 sec) | MP+14.5% (~60 sec) |
|---|---|---|---|---|---|---|---|---|---|
| 34 | 34 | 27:36 | 10:00/Mile | 10:14/Mile (+0:14/) | 10:21/Mile (+0:21/) | 10:28/Mile (+0:28/) | 10:43/Mile (+0:43/) | 11:05/Mile (+1:05/) | 11:26/Mile (+1:26/) |
4 High Intensity Interval Training and Tabata Paces
I don't generally recommend using running for High Intensity Interval Training (HIIT) workouts because I believe that for many people there is less risk of injury by using a stationary bike. However, if you'd like to know what your paces would need to be here's a table for some of the more common HIIT intensities. (170% V̇O2max corresponds with the intensity used by the Tabata protocol).
| Type | Pace | 20 sec | 30 sec |
|---|---|---|---|
| 90% V̇O2max | 9:34/Mile | 56m | 84m |
| 100% V̇O2max | 8:36/Mile | 62m | 93m |
| 170% V̇O2max | 5:04/Mile | 106m | 159m |
| Jack Daniels R 200m | 8:02/Mile | 67m | 100m |
| Jack Daniels R 400m | 8:10/Mile | 66m | 98m |
5 V̇O2max Paces
Sometimes it is useful to know what pace corresponds to a given percentage of VO2max, so the table below provides some estimates.
| Percent of V̇O2max | 40% | 45% | 50% | 55% | 60% | 65% | 70% | 75% | 80% | 85% | 90% | 95% | 100% | 105% | 110% | 115% | 120% | 125% | 130% | 135% | 140% |
|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|
| Pace | 17:36/Mile | 16:09/Mile | 14:56/Mile | 13:53/Mile | 12:59/Mile | 12:12/Mile | 11:30/Mile | 10:54/Mile | 10:21/Mile | 9:52/Mile | 9:25/Mile | 9:00/Mile | 8:38/Mile | 8:18/Mile | 8:00/Mile | 7:43/Mile | 7:27/Mile | 7:12/Mile | 6:58/Mile | 6:46/Mile | 6:34/Mile |
6 Weight Adjusted Race Times
Adjustments based on changing body weight assume that the change occurs only from body fat, which may not be the case. See Weight Loss and Performance for more details. (Included are critical power estimates, but these should be taking as only a rough estimate. CP(m) is for males, CP(f) is for females, rCP is a running power equivalent of the biking critical power, which seems to be about 20% higher for Stryd.)
No weight data was entered, so this table was not generated.
7 Long Run Difficulty
The table below shows the percentage of Glycogen used on runs of different length and pace. This is one way of evaluating the relative difficulty of different longer runs. The table makes use of a number of assumptions, as listed below, but I believe this is still a useful way of evaluating training runs.
- The calculation assumes that the marathon distance at marathon pace uses are hundred percent of available Glycogen. However the percentages can also be looked at as a percentage of the difficulty of the marathon race.
- The research article by Romijn in 1993 provides the calculation for relative Glycogen use a different intensity exercise. (For those interested, the formula used is y = 0.0021x2 + 0.7896x - 21.031, where X is the percentage of V̇O2max and Y is the relative percent of Glycogen used.)
- 100% of V̇O2max (vV̇O2max) is assumed to be 8:36/Mile.
- The energy cost of running a given distance is assumed to be constant, allowing the percentage of V̇O2max to be determined by running speed.
- The calculator assumes that the rate of glycogen consumption remains constant for a given pace.
- Remember that All models are wrong.
7.1 Long Run Difficulty with Absolute Offsets
Many marathon training plans use an absolute offset from marathon pace for their long runs, such as "marathon pace plus 60 seconds/mile". The table below uses this approach, even though it has the flaw that a fixed offset is proportionally larger for faster paces. For instance, slowing up by 60 seconds per mile is a much greater reduction in pace for someone with a marathon pace of 6:00 min/mile than someone running 10:00 min/mile.
| Pace | 13 Mile | 14 Mile | 15 Mile | 16 Mile | 17 Mile | 18 Mile | 19 Mile | 20 Mile | 21 Mile | 22 Mile | 23 Mile | 24 Mile | 25 Mile | 26 Mile | 26.2 Mile | 27 Mile | 28 Mile | 29 Mile | 30 Mile |
|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|
| MP-30 sec 9:30/Mile | 54 % | 58 % | 62 % | 66 % | 70 % | 74 % | 79 % | 83 % | 87 % | 91 % | 95 % | 99 % | 103 % | 108 % | 108 % | 112 % | 116 % | 120 % | 124 % |
| MP-20 sec 9:40/Mile | 52 % | 56 % | 60 % | 64 % | 68 % | 72 % | 77 % | 81 % | 85 % | 89 % | 93 % | 97 % | 101 % | 105 % | 105 % | 109 % | 113 % | 117 % | 121 % |
| MP-15 sec 9:45/Mile | 52 % | 56 % | 60 % | 64 % | 68 % | 72 % | 75 % | 79 % | 83 % | 87 % | 91 % | 95 % | 99 % | 103 % | 104 % | 107 % | 111 % | 115 % | 119 % |
| MP-10 sec 9:50/Mile | 51 % | 55 % | 59 % | 63 % | 67 % | 71 % | 74 % | 78 % | 82 % | 86 % | 90 % | 94 % | 98 % | 102 % | 103 % | 106 % | 110 % | 114 % | 118 % |
| MP 10:00/Mile | 50 % | 53 % | 57 % | 61 % | 65 % | 69 % | 73 % | 76 % | 80 % | 84 % | 88 % | 92 % | 95 % | 99 % | 100 % | 103 % | 107 % | 111 % | 115 % |
| MP+10 sec 10:10/Mile | 48 % | 52 % | 56 % | 59 % | 63 % | 67 % | 71 % | 74 % | 78 % | 82 % | 86 % | 89 % | 93 % | 97 % | 97 % | 100 % | 104 % | 108 % | 112 % |
| MP+15 sec 10:15/Mile | 48 % | 51 % | 55 % | 59 % | 62 % | 66 % | 70 % | 73 % | 77 % | 81 % | 84 % | 88 % | 92 % | 95 % | 96 % | 99 % | 103 % | 106 % | 110 % |
| MP+20 sec 10:20/Mile | 47 % | 51 % | 54 % | 58 % | 62 % | 65 % | 69 % | 72 % | 76 % | 80 % | 83 % | 87 % | 91 % | 94 % | 95 % | 98 % | 101 % | 105 % | 109 % |
| MP+30 sec 10:30/Mile | 46 % | 49 % | 53 % | 56 % | 60 % | 64 % | 67 % | 71 % | 74 % | 78 % | 81 % | 85 % | 88 % | 92 % | 93 % | 95 % | 99 % | 102 % | 106 % |
| MP+45 sec 10:45/Mile | 44 % | 48 % | 51 % | 54 % | 58 % | 61 % | 65 % | 68 % | 71 % | 75 % | 78 % | 82 % | 85 % | 88 % | 89 % | 92 % | 95 % | 99 % | 102 % |
| MP+60 sec 11:00/Mile | 43 % | 46 % | 49 % | 52 % | 56 % | 59 % | 62 % | 65 % | 69 % | 72 % | 75 % | 79 % | 82 % | 85 % | 86 % | 88 % | 92 % | 95 % | 98 % |
| MP+90 sec 11:30/Mile | 40 % | 43 % | 46 % | 49 % | 52 % | 55 % | 58 % | 61 % | 64 % | 67 % | 70 % | 73 % | 76 % | 79 % | 80 % | 82 % | 85 % | 88 % | 91 % |
| MP+120 sec 12:00/Mile | 37 % | 40 % | 43 % | 45 % | 48 % | 51 % | 54 % | 57 % | 60 % | 62 % | 65 % | 68 % | 71 % | 74 % | 74 % | 77 % | 79 % | 82 % | 85 % |
7.2 Long Run Difficulty with Relative Offsets
The table below uses a similar approach, but uses a percentage of the target pace rather than an absolute offset.
| Pace | 13 Mile | 14 Mile | 15 Mile | 16 Mile | 17 Mile | 18 Mile | 19 Mile | 20 Mile | 21 Mile | 22 Mile | 23 Mile | 24 Mile | 25 Mile | 26 Mile | 26.2 Mile | 27 Mile | 28 Mile | 29 Mile | 30 Mile |
|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|
| MP-7.2% (~30 sec) 9:16/Mile (-0:43/) | 56 % | 60 % | 64 % | 69 % | 73 % | 77 % | 82 % | 86 % | 90 % | 94 % | 99 % | 103 % | 107 % | 112 % | 113 % | 116 % | 120 % | 125 % | 129 % |
| MP-4.8% (~20 sec) 9:31/Mile (-0:28/) | 54 % | 58 % | 62 % | 66 % | 70 % | 74 % | 78 % | 83 % | 87 % | 91 % | 95 % | 99 % | 103 % | 107 % | 108 % | 111 % | 116 % | 120 % | 124 % |
| MP-3.6% (~15 sec) 9:38/Mile (-0:21/) | 53 % | 57 % | 61 % | 65 % | 69 % | 73 % | 77 % | 81 % | 85 % | 89 % | 93 % | 97 % | 101 % | 105 % | 106 % | 109 % | 113 % | 117 % | 121 % |
| MP-2.4% (~10 sec) 9:45/Mile (-0:14/) | 52 % | 56 % | 60 % | 63 % | 67 % | 71 % | 75 % | 79 % | 83 % | 87 % | 91 % | 95 % | 99 % | 103 % | 104 % | 107 % | 111 % | 115 % | 119 % |
| MP 10:00/Mile | 50 % | 53 % | 57 % | 61 % | 65 % | 69 % | 73 % | 76 % | 80 % | 84 % | 88 % | 92 % | 95 % | 99 % | 100 % | 103 % | 107 % | 111 % | 115 % |
| MP+2.4% (~10 sec) 10:14/Mile (+0:14/) | 48 % | 51 % | 55 % | 59 % | 62 % | 66 % | 70 % | 73 % | 77 % | 81 % | 85 % | 88 % | 92 % | 96 % | 96 % | 99 % | 103 % | 107 % | 110 % |
| MP+3.6% (~15 sec) 10:21/Mile (+0:21/) | 47 % | 50 % | 54 % | 58 % | 61 % | 65 % | 69 % | 72 % | 76 % | 79 % | 83 % | 87 % | 90 % | 94 % | 94 % | 97 % | 101 % | 105 % | 108 % |
| MP+4.8% (~20 sec) 10:28/Mile (+0:28/) | 46 % | 50 % | 53 % | 57 % | 60 % | 64 % | 67 % | 71 % | 74 % | 78 % | 81 % | 85 % | 89 % | 92 % | 93 % | 96 % | 99 % | 103 % | 106 % |
| MP+7.2% (~30 sec) 10:43/Mile (+0:43/) | 44 % | 48 % | 51 % | 55 % | 58 % | 61 % | 65 % | 68 % | 72 % | 75 % | 78 % | 82 % | 85 % | 89 % | 89 % | 92 % | 96 % | 99 % | 102 % |
| MP+10.9% (~45 sec) 11:05/Mile (+1:05/) | 42 % | 45 % | 48 % | 52 % | 55 % | 58 % | 61 % | 65 % | 68 % | 71 % | 74 % | 78 % | 81 % | 84 % | 85 % | 87 % | 91 % | 94 % | 97 % |
| MP+14.5% (~60 sec) 11:26/Mile (+1:26/) | 40 % | 43 % | 46 % | 49 % | 52 % | 55 % | 58 % | 61 % | 64 % | 67 % | 71 % | 74 % | 77 % | 80 % | 80 % | 83 % | 86 % | 89 % | 92 % |
| MP+21.7% (~90 sec) 12:10/Mile (+2:10/) | 36 % | 39 % | 42 % | 44 % | 47 % | 50 % | 53 % | 55 % | 58 % | 61 % | 64 % | 66 % | 69 % | 72 % | 73 % | 75 % | 78 % | 80 % | 83 % |
| MP+29.0% (~120 Sec) 12:54/Mile (+2:54/) | 33 % | 35 % | 38 % | 40 % | 43 % | 45 % | 48 % | 50 % | 53 % | 55 % | 58 % | 60 % | 63 % | 65 % | 66 % | 68 % | 70 % | 73 % | 75 % |
8 Predicted Race Paces from VDOT with Heat Index Adjustment
The predictions for 40f are the baseline values, with adjustments for higher temperatures. The Impact of Heat on Marathon Performance is based on research for faster marathon runners. These predictions are most appropriate for someone running a three hour marathon. In addition, these figures are a statistical average, so individual performance can be significantly different.
| Heat Index | Mile | 5K | 5 Mile | 10K | 10 Mile | Half Marathon | Marathon | 50K |
|---|---|---|---|---|---|---|---|---|
| <=40 f | 8:38 (8:38/Mile) | 27:36 (8:54/Mile) | 45:35 (9:07/Mile) | 57:18 (9:14/Mile) | 1:35:23 (9:32/Mile) | 2:07:12 (9:42/Mile) | 4:22:00 (10:00/Mile) | 5:16:55 (10:12/Mile) |
| 50 f | 8:38 (8:38/Mile) | 27:37 (8:54/Mile) | 45:39 (9:07/Mile) | 57:25 (9:15/Mile) | 1:35:58 (9:35/Mile) | 2:08:33 (9:48/Mile) | 4:33:26 (10:26/Mile) | 5:36:46 (10:50/Mile) |
| 60 f | 8:38 (8:38/Mile) | 27:38 (8:54/Mile) | 45:43 (9:08/Mile) | 57:33 (9:17/Mile) | 1:36:32 (9:39/Mile) | 2:09:54 (9:55/Mile) | 4:44:52 (10:52/Mile) | 5:56:37 (11:28/Mile) |
| 70 f | 8:38 (8:38/Mile) | 27:39 (8:55/Mile) | 45:47 (9:09/Mile) | 57:41 (9:18/Mile) | 1:37:07 (9:42/Mile) | 2:11:15 (10:01/Mile) | 4:56:19 (11:18/Mile) | 6:16:28 (12:07/Mile) |
| 80 f | 8:39 (8:39/Mile) | 27:40 (8:55/Mile) | 45:51 (9:10/Mile) | 57:49 (9:19/Mile) | 1:37:42 (9:46/Mile) | 2:12:36 (10:07/Mile) | 5:07:45 (11:44/Mile) | 6:36:19 (12:45/Mile) |
| 90 f | 8:39 (8:39/Mile) | 27:41 (8:55/Mile) | 45:54 (9:10/Mile) | 57:56 (9:20/Mile) | 1:38:17 (9:49/Mile) | 2:13:57 (10:13/Mile) | 5:19:12 (12:11/Mile) | 6:56:10 (13:23/Mile) |
9 Altitude Adjustment
This table shows how altitude can impact running performance. The same scaling factor is used for all distances and the calculation assumes you are well acclimated to the altitude.
| Altitude | Mile | 5K | 5 Mile | 10K | 10 Mile | Half Marathon | Marathon | 50K |
|---|---|---|---|---|---|---|---|---|
| 0 Feet | 8:38 (8:38/Mile) | 27:38 (8:54/Mile) | 45:37 (9:07/Mile) | 57:18 (9:14/Mile) | 1:35:28 (9:32/Mile) | 2:07:12 (9:42/Mile) | 4:22:12 (10:00/Mile) | 5:17:10 (10:12/Mile) |
| 1,000 Feet | 8:42 (8:42/Mile) | 27:46 (8:57/Mile) | 45:53 (9:10/Mile) | 57:41 (9:18/Mile) | 1:36:00 (9:36/Mile) | 2:08:01 (9:46/Mile) | 4:23:38 (10:03/Mile) | 5:18:54 (10:15/Mile) |
| 2,000 Feet | 8:45 (8:45/Mile) | 27:59 (9:01/Mile) | 46:15 (9:15/Mile) | 58:04 (9:22/Mile) | 1:36:47 (9:40/Mile) | 2:08:57 (9:50/Mile) | 4:25:28 (10:07/Mile) | 5:21:08 (10:20/Mile) |
| 3,000 Feet | 8:51 (8:51/Mile) | 28:15 (9:07/Mile) | 46:40 (9:20/Mile) | 58:39 (9:27/Mile) | 1:37:39 (9:45/Mile) | 2:10:10 (9:56/Mile) | 4:27:56 (10:13/Mile) | 5:24:06 (10:25/Mile) |
| 4,000 Feet | 8:56 (8:56/Mile) | 28:34 (9:13/Mile) | 47:13 (9:26/Mile) | 59:20 (9:34/Mile) | 1:38:49 (9:52/Mile) | 2:11:42 (10:03/Mile) | 4:30:48 (10:20/Mile) | 5:27:34 (10:32/Mile) |
| 5,000 Feet | 9:03 (9:03/Mile) | 28:56 (9:20/Mile) | 47:51 (9:34/Mile) | 1:00:06 (9:41/Mile) | 1:40:04 (10:00/Mile) | 2:13:21 (10:10/Mile) | 4:34:16 (10:28/Mile) | 5:31:46 (10:40/Mile) |
| 6,000 Feet | 9:11 (9:11/Mile) | 29:22 (9:28/Mile) | 48:33 (9:42/Mile) | 1:01:01 (9:50/Mile) | 1:41:38 (10:09/Mile) | 2:15:24 (10:20/Mile) | 4:38:10 (10:37/Mile) | 5:36:29 (10:49/Mile) |
| 7,000 Feet | 9:20 (9:20/Mile) | 29:53 (9:38/Mile) | 49:24 (9:52/Mile) | 1:02:05 (10:00/Mile) | 1:43:21 (10:20/Mile) | 2:17:45 (10:30/Mile) | 4:42:52 (10:47/Mile) | 5:42:10 (11:00/Mile) |
| 8,000 Feet | 9:31 (9:31/Mile) | 30:28 (9:49/Mile) | 50:23 (10:04/Mile) | 1:03:18 (10:12/Mile) | 1:45:28 (10:32/Mile) | 2:20:24 (10:43/Mile) | 4:48:12 (11:00/Mile) | 5:48:37 (11:13/Mile) |
| 9,000 Feet | 9:43 (9:43/Mile) | 31:08 (10:02/Mile) | 51:31 (10:18/Mile) | 1:04:42 (10:26/Mile) | 1:47:44 (10:46/Mile) | 2:23:29 (10:57/Mile) | 4:54:08 (11:13/Mile) | 5:55:47 (11:27/Mile) |
| 10,000 Feet | 9:57 (9:57/Mile) | 31:53 (10:17/Mile) | 52:46 (10:33/Mile) | 1:06:18 (10:41/Mile) | 1:50:23 (11:02/Mile) | 2:26:57 (11:13/Mile) | 5:01:05 (11:29/Mile) | 6:04:13 (11:43/Mile) |
| 11,000 Feet | 10:13 (10:13/Mile) | 32:46 (10:34/Mile) | 54:13 (10:50/Mile) | 1:08:09 (10:59/Mile) | 1:53:26 (11:20/Mile) | 2:30:57 (11:31/Mile) | 5:08:52 (11:47/Mile) | 6:13:37 (12:01/Mile) |
| 12,000 Feet | 10:31 (10:31/Mile) | 33:44 (10:52/Mile) | 55:51 (11:10/Mile) | 1:10:14 (11:19/Mile) | 1:56:52 (11:41/Mile) | 2:35:27 (11:52/Mile) | 5:17:40 (12:07/Mile) | 6:24:16 (12:22/Mile) |
| 13,000 Feet | 10:52 (10:52/Mile) | 34:52 (11:15/Mile) | 57:46 (11:33/Mile) | 1:12:36 (11:42/Mile) | 2:00:46 (12:04/Mile) | 2:40:34 (12:15/Mile) | 5:27:42 (12:30/Mile) | 6:36:24 (12:45/Mile) |
| 14,000 Feet | 11:15 (11:15/Mile) | 36:09 (11:39/Mile) | 59:55 (11:59/Mile) | 1:15:19 (12:08/Mile) | 2:05:14 (12:31/Mile) | 2:46:30 (12:42/Mile) | 5:39:22 (12:57/Mile) | 6:50:31 (13:12/Mile) |
10 Long Runs for Jack Daniels Marathon Plans
These tables are included because the definitions in the book are a little complex, and it is not obvious what the total distance, time or difficulty is for of some of these long runs. This is especially true of the elite plan for non-elite runners, where there is scaling of the time & distance. These workouts are not intended to replace the Jack Daniels book, but to supplement it.
10.1 Jack Daniels 3rd Edition Marathon "Plan 2Q" Long Runs
The table shows the long runs from Jack Daniel's 2Q Plan based on an assumed peak weekly distance of 60 Miles. You can set the peak weekly distance to your expected value in the input form. These workouts are the 56-70 miles/90-113 Km per week sub-plan, and other weekly distances have different workouts.
| Week | Weekly Distance Max 60 Mile |
Long Run Distance |
Long Run Time |
% of marathon race |
Long Run Workout |
|---|---|---|---|---|---|
| 1 (18 to race) | 48 (80% max) | 16 | 2:46:08 | 58% | 1 Mile at 11:32 min/Mile (E) in 11:32 6 Mile at 10:00 min/Mile (M) in 1:00:00 1 Mile at 11:32 min/Mile (E) in 11:32 6 Mile at 10:00 min/Mile (M) in 1:00:00 2 Mile at 11:32 min/Mile (E) in 23:04 |
| 2 (17 to race) | 48 (80% max) | 12.2 | 2:11:56 | 42% | 2 Mile at 11:32 min/Mile (E) in 23:04 3 Mile at 9:20 min/Mile (T) in 28:00 60 min at 11:32 min/Mile (E) for 5.2 Mile 1 Mile at 9:20 min/Mile (T) in 9:20 1 Mile at 11:32 min/Mile (E) in 11:32 |
| 3 (16 to race) | 54 (90% max) | 10.4 | 2:00:00 | 32% | 120 min at 11:32 min/Mile (E) for 10.4 Mile |
| 4 (15 to race) | 54 (90% max) | 16 | 2:47:40 | 57% | 2 Mile at 11:32 min/Mile (E) in 23:04 8 Mile at 10:00 min/Mile (M) in 1:20:00 1 Mile at 11:32 min/Mile (E) in 11:32 3 Mile at 10:00 min/Mile (M) in 30:00 2 Mile at 11:32 min/Mile (E) in 23:04 |
| 5 (14 to race) | 54 (90% max) | 13.2 | 2:23:04 | 49% | 1 Mile at 11:32 min/Mile (E) in 11:32 2x [2 Mile at 9:20 min/Mile (T) in 18:40,       recover for 2 min] 60 min at 11:32 min/Mile (E) for 5.2 Mile 2 Mile at 9:20 min/Mile (T) in 18:40 1 Mile at 11:32 min/Mile (E) in 11:32 |
| 6 (13 to race) | 54 (90% max) | 10.4 | 2:00:00 | 32% | 120 min at 11:32 min/Mile (E) for 10.4 Mile |
| 7 (12 to race) | 60 (100% max) | 17 | 2:54:36 | 63% | 1 Mile at 11:32 min/Mile (E) in 11:32 8 Mile at 10:00 min/Mile (M) in 1:20:00 1 Mile at 11:32 min/Mile (E) in 11:32 6 Mile at 10:00 min/Mile (M) in 1:00:00 1 Mile at 11:32 min/Mile (E) in 11:32 |
| 8 (11 to race) | 54 (90% max) | 16 | 2:57:56 | 52% | 12 Mile at 11:32 min/Mile (E) in 2:18:24 3 Mile at 9:20 min/Mile (T) in 28:00 1 Mile at 11:32 min/Mile (E) in 11:32 |
| 9 (10 to race) | 60 (100% max) | 11.3 | 2:10:00 | 34% | 130 min at 11:32 min/Mile (E) for 11.3 Mile |
| 10 (9 to race) | 60 (100% max) | 16 | 2:47:00 | 57% | 3 Mile at 11:32 min/Mile (E) in 34:36 6 Mile at 10:00 min/Mile (M) in 1:00:00 1 Mile at 11:32 min/Mile (E) in 11:32 4 Mile at 10:00 min/Mile (M) in 40:00 1 Mile at 9:20 min/Mile (T) in 9:20 1 Mile at 11:32 min/Mile (E) in 11:32 |
| 11 (8 to race) | 54 (90% max) | 13.2 | 2:23:28 | 46% | 2 Mile at 11:32 min/Mile (E) in 23:04 2 Mile at 9:20 min/Mile (T) in 18:40 60 min at 11:32 min/Mile (E) for 5.2 Mile 2 Mile at 9:20 min/Mile (T) in 18:40 2 Mile at 11:32 min/Mile (E) in 23:04 |
| 12 (7 to race) | 60 (100% max) | 13 | 2:30:00 | 39% | 150 min at 11:32 min/Mile (E) for 13 Mile |
| 13 (6 to race) | 60 (100% max) | 17 | 2:57:40 | 61% | 3 Mile at 11:32 min/Mile (E) in 34:36 12 Mile at 10:00 min/Mile (M) in 2:00:00 2 Mile at 11:32 min/Mile (E) in 23:04 |
| 14 (5 to race) | 60 (100% max) | 17 | 3:07:16 | 57% | 6 Mile at 11:32 min/Mile (E) in 1:09:12 2 Mile at 9:20 min/Mile (T) in 18:40 6 Mile at 11:32 min/Mile (E) in 1:09:12 2 Mile at 9:20 min/Mile (T) in 18:40 1 Mile at 11:32 min/Mile (E) in 11:32 |
| 15 (4 to race) | 54 (90% max) | 13 | 2:30:00 | 39% | 150 min at 11:32 min/Mile (E) for 13 Mile |
| 16 (3 to race) | 54 (90% max) | 17 | 2:57:40 | 61% | 2 Mile at 11:32 min/Mile (E) in 23:04 6 Mile at 10:00 min/Mile (M) in 1:00:00 1 Mile at 11:32 min/Mile (E) in 11:32 6 Mile at 10:00 min/Mile (M) in 1:00:00 2 Mile at 11:32 min/Mile (E) in 23:04 |
| 17 (2 to race) | 54 (90% max) | 15 | 2:45:48 | 54% | 2 Mile at 11:32 min/Mile (E) in 23:04 3x [2 Mile at 9:20 min/Mile (T) in 18:40,       recover for 2 min] 7 Mile at 11:32 min/Mile (E) in 1:20:44 |
| 18 (1 to race) | N/A | 7.8 | 1:30:00 | 24% | 90 min at 11:32 min/Mile (E) for 7.8 Mile |
10.2 Jack Daniels 3rd Edition Marathon "4 Week Cycle Plan" Long Runs
The table shows the long runs from Jack Daniel's 4 Week Cycle Plan based on a peak weekly distance of 60 Miles. These workouts are the 56-70 miles/90-113 Km per week sub-plan, and other weekly distances have different workouts.
| Week | Weekly Distance Max 60 Mile |
Long Run Distance |
Long Run Time |
% of marathon race |
Long Run Workout |
|---|---|---|---|---|---|
| 1 (26 to race) | 48 (80% max) | 0 | 0:00 | 0% | No Quality Workout |
| 2 (25 to race) | 54 (90% max) | 8.7 | 1:40:00 | 26% | 100 min at 11:32 min/Mile (E) for 8.7 Mile |
| 3 (24 to race) | 48 (80% max) | 10.6 | 1:50:00 | 39% | 30 min at 11:32 min/Mile (E) for 2.6 Mile 8 Mile at 10:00 min/Mile (M) in 1:20:00 |
| 4 (23 to race) | 54 (90% max) | 10 | 1:48:08 | 36% | 2 Mile at 11:32 min/Mile (E) in 23:04 6x [1 Mile at 9:20 min/Mile (T) in 9:20,       recover for 1 min] 2 Mile at 11:32 min/Mile (E) in 23:04 |
| 5 (22 to race) | 60 (100% max) | 0 | 0:00 | 0% | No Quality Workout |
| 6 (21 to race) | 48 (80% max) | 9.1 | 1:45:00 | 28% | 105 min at 11:32 min/Mile (E) for 9.1 Mile |
| 7 (20 to race) | 60 (100% max) | 12.6 | 2:10:00 | 46% | 30 min at 11:32 min/Mile (E) for 2.6 Mile 10 Mile at 10:00 min/Mile (M) in 1:40:00 |
| 8 (19 to race) | 54 (90% max) | 7 | 1:12:44 | 27% | 2 Mile at 11:32 min/Mile (E) in 23:04 3x [1 Mile at 9:20 min/Mile (T) in 9:20,       recover for 1 min] 2 Mile at 9:20 min/Mile (T) in 18:40 |
| 9 (18 to race) | 60 (100% max) | 0 | 0:00 | 0% | No Quality Workout |
| 10 (17 to race) | 48 (80% max) | 10.4 | 2:00:00 | 32% | 120 min at 11:32 min/Mile (E) for 10.4 Mile |
| 11 (16 to race) | 54 (90% max) | 16 | 2:46:08 | 58% | 4 Mile at 11:32 min/Mile (E) in 46:08 12 Mile at 10:00 min/Mile (M) in 2:00:00 |
| 12 (15 to race) | 48 (80% max) | 8 | 1:25:04 | 33% | 2 Mile at 11:32 min/Mile (E) in 23:04 3x [2 Mile at 9:20 min/Mile (T) in 18:40,       recover for 2 min] |
| 13 (14 to race) | 60 (100% max) | 0 | 0:00 | 0% | No Quality Workout |
| 14 (13 to race) | 54 (90% max) | 11.3 | 2:10:00 | 34% | 130 min at 11:32 min/Mile (E) for 11.3 Mile |
| 15 (12 to race) | 48 (80% max) | 17 | 2:54:36 | 62% | 3 Mile at 11:32 min/Mile (E) in 34:36 14 Mile at 10:00 min/Mile (M) in 2:20:00 |
| 16 (11 to race) | 42 (70% max) | 14 | 2:31:52 | 54% | 4 Mile at 11:32 min/Mile (E) in 46:08 4x [2 Mile at 9:20 min/Mile (T) in 18:40,       recover for 2 min] 2 Mile at 11:32 min/Mile (E) in 23:04 |
| 17 (10 to race) | 60 (100% max) | 0 | 0:00 | 0% | No Quality Workout |
| 18 (9 to race) | 54 (90% max) | 12.1 | 2:20:00 | 37% | 140 min at 11:32 min/Mile (E) for 12.1 Mile |
| 19 (8 to race) | 60 (100% max) | 17.6 | 3:00:00 | 65% | 30 min at 11:32 min/Mile (E) for 2.6 Mile 15 Mile at 10:00 min/Mile (M) in 2:30:00 |
| 20 (7 to race) | 48 (80% max) | 14 | 2:29:40 | 55% | 4 Mile at 11:32 min/Mile (E) in 46:08 4x [2 Mile at 9:20 min/Mile (T) in 18:40,       recover for 2 min] 1 Mile at 9:20 min/Mile (T) in 9:20 1 Mile at 11:32 min/Mile (E) in 11:32 |
| 21 (6 to race) | 60 (100% max) | 0 | 0:00 | 0% | No Quality Workout |
| 22 (5 to race) | 54 (90% max) | 12.1 | 2:20:00 | 37% | 140 min at 11:32 min/Mile (E) for 12.1 Mile |
| 23 (4 to race) | 54 (90% max) | 20.3 | 3:30:00 | 74% | 50 min at 11:32 min/Mile (E) for 4.3 Mile 16 Mile at 10:00 min/Mile (M) in 2:40:00 |
| 24 (3 to race) | 48 (80% max) | 18.2 | 3:15:32 | 71% | 60 min at 11:32 min/Mile (E) for 5.2 Mile 4x [3 Mile at 9:20 min/Mile (T) in 28:00,       recover for 3 min] 1 Mile at 11:32 min/Mile (E) in 11:32 |
| 25 (2 to race) | 42 (70% max) | 0 | 0:00 | 0% | No Quality Workout |
| 26 (1 to race) | N/A | 7.8 | 1:30:00 | 24% | 90 min at 11:32 min/Mile (E) for 7.8 Mile |
10.3 Jack Daniels 2nd Edition Marathon "Plan A" Long Runs
The table shows the long runs from Jack Daniel's Plan A based on a peak weekly distance of 60 Miles.
| Week | Weekly Distance Max 60 Mile |
Long Run Distance |
Long Run Time |
% of marathon race |
Long Run Workout |
|---|---|---|---|---|---|
| 1 (23 to race) | 42 (70% max) | 2.6 | 30:00 | 8% | 30 min at 11:32 min/Mile (E) for 2.6 Mile |
| 2 (22 to race) | 42 (70% max) | 2.6 | 30:00 | 8% | 30 min at 11:32 min/Mile (E) for 2.6 Mile |
| 3 (21 to race) | 42 (70% max) | 2.6 | 30:00 | 8% | 30 min at 11:32 min/Mile (E) for 2.6 Mile |
| 4 (20 to race) | 42 (70% max) | 10.5 | 2:01:06 | 32% | 25% of weekly distance, 10.5 Mile at 11:32 min/Mile (E) |
| 5 (19 to race) | 42 (70% max) | 10.5 | 2:01:06 | 32% | 25% of weekly distance, 10.5 Mile at 11:32 min/Mile (E) |
| 6 (18 to race) | 42 (70% max) | 10.5 | 2:01:06 | 32% | 25% of weekly distance, 10.5 Mile at 11:32 min/Mile (E) |
| 7 (17 to race) | 48 (80% max) | 10.4 | 2:00:00 | 32% | 120 min at 11:32 min/Mile (E) for 10.4 Mile |
| 8 (16 to race) | 48 (80% max) | 5.5 | 1:00:00 | 19% | 20 min at 11:32 min/Mile (E) for 1.7 Mile 20 min at 9:20 min/Mile (T) for 2.1 Mile 20 min at 11:32 min/Mile (E) for 1.7 Mile |
| 9 (15 to race) | 42 (70% max) | 10.2 | 1:58:04 | 37% | 2 Mile at 11:32 min/Mile (E) in 23:04 5x [6 min at 9:20 min/Mile (T) for 0.6 Mile,       recover for 1 min] 60 min at 11:32 min/Mile (E) for 5.2 Mile |
| 10 (14 to race) | 54 (90% max) | 13 | 2:30:00 | 39% | 150 min at 11:32 min/Mile (E) for 13 Mile |
| 11 (13 to race) | 54 (90% max) | 9.8 | 1:51:04 | 32% | 2 Mile at 11:32 min/Mile (E) in 23:04 2x [12 min at 9:20 min/Mile (T) for 1.3 Mile,       recover for 2 min] 60 min at 11:32 min/Mile (E) for 5.2 Mile |
| 12 (12 to race) | 42 (70% max) | 10.8 | 2:05:04 | 40% | 2 Mile at 11:32 min/Mile (E) in 23:04 6x [6 min at 9:20 min/Mile (T) for 0.6 Mile,       recover for 1 min] 60 min at 11:32 min/Mile (E) for 5.2 Mile |
| 13 (11 to race) | 60 (100% max) | 13 | 2:30:00 | 39% | 150 min at 11:32 min/Mile (E) for 13 Mile |
| 14 (10 to race) | 54 (90% max) | 13.7 | 2:34:08 | 49% | 2 Mile at 11:32 min/Mile (E) in 23:04 4x [6 min at 9:20 min/Mile (T) for 0.6 Mile,       recover for 1 min] 60 min at 11:32 min/Mile (E) for 5.2 Mile 20 min at 9:20 min/Mile (T) for 2.1 Mile 2 Mile at 11:32 min/Mile (E) in 23:04 |
| 15 (9 to race) | 48 (80% max) | 14 | 2:26:08 | 50% | 2 Mile at 11:32 min/Mile (E) in 23:04 100 min at 10:00 min/Mile (M) for 10 Mile 2 Mile at 11:32 min/Mile (E) in 23:04 |
| 16 (8 to race) | 60 (100% max) | 13 | 2:30:00 | 39% | 150 min at 11:32 min/Mile (E) for 13 Mile |
| 17 (7 to race) | 54 (90% max) | 15.6 | 2:54:08 | 52% | 2 Mile at 11:32 min/Mile (E) in 23:04 2x [12 min at 9:20 min/Mile (T) for 1.3 Mile,       recover for 2 min] 80 min at 11:32 min/Mile (E) for 6.9 Mile 20 min at 9:20 min/Mile (T) for 2.1 Mile 2 Mile at 11:32 min/Mile (E) in 23:04 |
| 18 (6 to race) | 42 (70% max) | 16 | 2:46:08 | 58% | 2 Mile at 11:32 min/Mile (E) in 23:04 120 min at 10:00 min/Mile (M) for 12 Mile 2 Mile at 11:32 min/Mile (E) in 23:04 |
| 19 (5 to race) | 60 (100% max) | 13 | 2:30:00 | 39% | 150 min at 11:32 min/Mile (E) for 13 Mile |
| 20 (4 to race) | 48 (80% max) | 15.7 | 3:02:08 | 57% | 2 Mile at 11:32 min/Mile (E) in 23:04 4x [6 min at 9:20 min/Mile (T) for 0.6 Mile,       recover for 1 min] 80 min at 11:32 min/Mile (E) for 6.9 Mile 4x [6 min at 9:20 min/Mile (T) for 0.6 Mile,       recover for 1 min] 2 Mile at 11:32 min/Mile (E) in 23:04 |
| 21 (3 to race) | 42 (70% max) | 13 | 2:30:00 | 39% | 150 min at 11:32 min/Mile (E) for 13 Mile |
| 22 (2 to race) | 42 (70% max) | 19 | 3:16:08 | 69% | 2 Mile at 11:32 min/Mile (E) in 23:04 150 min at 10:00 min/Mile (M) for 15 Mile 2 Mile at 11:32 min/Mile (E) in 23:04 |
| 23 (1 to race) | 36 (60% max) | 9.1 | 1:44:04 | 32% | 2 Mile at 11:32 min/Mile (E) in 23:04 2x [15 min at 9:20 min/Mile (T) for 1.6 Mile,       recover for 3 min] 45 min at 11:32 min/Mile (E) for 3.9 Mile |
10.4 Jack Daniels 2nd Edition "Plan to Complete a Marathon" Long Runs
The table shows the long runs from Jack Daniel's Plan for Completing a Marathon based on a peak weekly distance of 60 Miles.
| Week | Weekly Distance Max 60 Mile |
Long Run Distance |
Long Run Time |
% of marathon race |
Long Run Workout |
|---|---|---|---|---|---|
| 1 (18 to race) | 42 (70% max) | 2.6 | 30:00 | 8% | 30 min at 11:32 min/Mile (E) for 2.6 Mile |
| 2 (17 to race) | 42 (70% max) | 2.6 | 30:00 | 8% | 30 min at 11:32 min/Mile (E) for 2.6 Mile |
| 3 (16 to race) | 42 (70% max) | 2.6 | 30:00 | 8% | 30 min at 11:32 min/Mile (E) for 2.6 Mile |
| 4 (15 to race) | 42 (70% max) | 13 | 2:30:00 | 39% | 150 min at 11:32 min/Mile (E) for 13 Mile |
| 5 (14 to race) | 42 (70% max) | 13 | 2:30:00 | 39% | 150 min at 11:32 min/Mile (E) for 13 Mile |
| 6 (13 to race) | 42 (70% max) | 13 | 2:30:00 | 39% | 150 min at 11:32 min/Mile (E) for 13 Mile |
| 7 (12 to race) | 48 (80% max) | 13 | 2:30:00 | 39% | 150 min at 11:32 min/Mile (E) for 13 Mile |
| 8 (11 to race) | 48 (80% max) | 13 | 2:30:00 | 39% | 150 min at 11:32 min/Mile (E) for 13 Mile |
| 9 (10 to race) | 42 (70% max) | 6.3 | 1:12:39 | 19% | 15% of weekly distance, 6.3 Mile at 11:32 min/Mile (E) |
| 10 (9 to race) | 54 (90% max) | 13 | 2:30:00 | 39% | 150 min at 11:32 min/Mile (E) for 13 Mile |
| 11 (8 to race) | 54 (90% max) | 13 | 2:30:00 | 39% | 150 min at 11:32 min/Mile (E) for 13 Mile |
| 12 (7 to race) | 42 (70% max) | 10.4 | 2:00:00 | 32% | 120 min at 11:32 min/Mile (E) for 10.4 Mile |
| 13 (6 to race) | 60 (100% max) | 8.8 | 1:42:00 | 34% | 3x [6 min at 9:20 min/Mile (T) for 0.6 Mile,       recover for 1 min] 60 min at 11:32 min/Mile (E) for 5.2 Mile 3x [6 min at 9:20 min/Mile (T) for 0.6 Mile,       recover for 1 min] |
| 14 (5 to race) | 54 (90% max) | 13 | 2:30:00 | 39% | 150 min at 11:32 min/Mile (E) for 13 Mile |
| 15 (4 to race) | 60 (100% max) | 13 | 2:30:00 | 39% | 150 min at 11:32 min/Mile (E) for 13 Mile |
| 16 (3 to race) | 48 (80% max) | 8.8 | 1:42:00 | 34% | 3x [6 min at 9:20 min/Mile (T) for 0.6 Mile,       recover for 1 min] 60 min at 11:32 min/Mile (E) for 5.2 Mile 3x [6 min at 9:20 min/Mile (T) for 0.6 Mile,       recover for 1 min] |
| 17 (2 to race) | 48 (80% max) | 10.4 | 2:00:00 | 32% | 120 min at 11:32 min/Mile (E) for 10.4 Mile |
| 18 (1 to race) | 42 (70% max) | 6.3 | 1:12:39 | 19% | 15% of weekly distance, 6.3 Mile at 11:32 min/Mile (E) |
10.5 Jack Daniels Scaled Elite/12 Weeks Plan Long Runs
As the name suggests, the Jack Daniels Elite Plan is intended for elite marathon runners with a race time of 2:10 or less (VDOT 77+). The plan calls for scaling the workouts for sub-elite runners, with each mile being replaced with a time at the given pace. So an elite runner's 8 miles at easy pace becomes 48 minutes at easy pace. Likewise, marathon and tempo paces are scaled to 5 minutes and 4:45 respectively. This plan is called the elite plan in the second edition and the 12 week plan in the third edition. The table shows the long runs from Jack Daniel's Scaled elite marathon plan based on a peak weekly distance of 60 Miles.
| Week | Weekly Distance Max 60 Mile |
Long Run Distance |
Long Run Time |
% of marathon race |
Long Run Workout |
|---|---|---|---|---|---|
| 1 (24 to race) | 42 (70% max) | 2.6 | 30:00 | 8% | 30 min at 11:32 min/Mile (E) for 2.6 Mile |
| 2 (23 to race) | 42 (70% max) | 2.6 | 30:00 | 8% | 30 min at 11:32 min/Mile (E) for 2.6 Mile |
| 3 (22 to race) | 42 (70% max) | 2.6 | 30:00 | 8% | 30 min at 11:32 min/Mile (E) for 2.6 Mile |
| 4 (21 to race) | 42 (70% max) | 10.5 | 2:01:06 | 32% | 25% of weekly distance, 10.5 Mile at 11:32 min/Mile (E) |
| 5 (20 to race) | 42 (70% max) | 10.5 | 2:01:06 | 32% | 25% of weekly distance, 10.5 Mile at 11:32 min/Mile (E) |
| 6 (19 to race) | 42 (70% max) | 10.5 | 2:01:06 | 32% | 25% of weekly distance, 10.5 Mile at 11:32 min/Mile (E) |
| 7 (18 to race) | 48 (80% max) | 9 | 1:33:30 | 33% | 1 Mile at 11:32 min/Mile (E) in 12:00 (scaled 2 miles) 3 Mile at 10:00 min/Mile (M) in 30:00 (scaled 6 miles) 0.5 Mile at 9:20 min/Mile (T) in 4:45 (scaled 1 miles) 2.5 Mile at 10:00 min/Mile (M) in 25:00 (scaled 5 miles) 0.5 Mile at 9:20 min/Mile (T) in 4:45 (scaled 1 miles) 0.5 Mile at 10:00 min/Mile (M) in 5:00 (scaled 1 miles) 1 Mile at 11:32 min/Mile (E) in 12:00 (scaled 2 miles) |
| 8 (17 to race) | 48 (80% max) | 10.2 | 1:52:30 | 34% | 1 Mile at 11:32 min/Mile (E) in 12:00 (scaled 2 miles) 1.5 Mile at 9:20 min/Mile (T) in 14:15 (scaled 3 miles) 60 min at 11:32 min/Mile (E) for 5.2 Mile 1.5 Mile at 9:20 min/Mile (T) in 14:15 (scaled 3 miles) 1 Mile at 11:32 min/Mile (E) in 12:00 (scaled 2 miles) |
| 9 (16 to race) | 42 (70% max) | 9.4 | 1:48:00 | 28% | 9.4 Mile at 11:32 min/Mile (E) in 1:48:00 (scaled 18 miles) |
| 10 (15 to race) | 54 (90% max) | 10 | 1:43:30 | 37% | 1 Mile at 11:32 min/Mile (E) in 12:00 (scaled 2 miles) 4 Mile at 10:00 min/Mile (M) in 40:00 (scaled 8 miles) 0.5 Mile at 9:20 min/Mile (T) in 4:45 (scaled 1 miles) 2 Mile at 10:00 min/Mile (M) in 20:00 (scaled 4 miles) 0.5 Mile at 9:20 min/Mile (T) in 4:45 (scaled 1 miles) 1 Mile at 10:00 min/Mile (M) in 10:00 (scaled 2 miles) 1 Mile at 11:32 min/Mile (E) in 12:00 (scaled 2 miles) |
| 11 (14 to race) | 54 (90% max) | 11.7 | 2:12:19 | 39% | 2 Mile at 11:32 min/Mile (E) in 23:04 2x [1 Mile at 9:20 min/Mile (T) in 9:30 (scaled 2 miles),       recover for 2 min] 60 min at 11:32 min/Mile (E) for 5.2 Mile 1.5 Mile at 9:20 min/Mile (T) in 14:15 (scaled 3 miles) 1 Mile at 11:32 min/Mile (E) in 12:00 (scaled 2 miles) |
| 12 (13 to race) | 42 (70% max) | 10.4 | 2:00:00 | 32% | 10.4 Mile at 11:32 min/Mile (E) in 2:00:00 (scaled 20 miles) |
| 13 (12 to race) | 60 (100% max) | 11.1 | 1:55:30 | 39% | 2.1 Mile at 11:32 min/Mile (E) in 24:00 (scaled 4 miles) 4 Mile at 10:00 min/Mile (M) in 40:00 (scaled 8 miles) 0.5 Mile at 9:20 min/Mile (T) in 4:45 (scaled 1 miles) 3 Mile at 10:00 min/Mile (M) in 30:00 (scaled 6 miles) 0.5 Mile at 9:20 min/Mile (T) in 4:45 (scaled 1 miles) 1 Mile at 11:32 min/Mile (E) in 12:00 (scaled 2 miles) |
| 14 (11 to race) | 54 (90% max) | 12.2 | 2:17:04 | 42% | 2 Mile at 11:32 min/Mile (E) in 23:04 2 Mile at 9:20 min/Mile (T) in 19:00 (scaled 4 miles) 5.2 Mile at 11:32 min/Mile (E) in 1:00:00 (scaled 10 miles) 2x [1 Mile at 9:20 min/Mile (T) in 9:30 (scaled 2 miles),       recover for 2 min] 1 Mile at 11:32 min/Mile (E) in 12:00 (scaled 2 miles) |
| 15 (10 to race) | 48 (80% max) | 10.4 | 2:00:00 | 32% | 10.4 Mile at 11:32 min/Mile (E) in 2:00:00 (scaled 20 miles) |
| 16 (9 to race) | 60 (100% max) | 11.1 | 1:57:30 | 38% | 3.1 Mile at 11:32 min/Mile (E) in 36:00 (scaled 6 miles) 2x [3 Mile at 10:00 min/Mile (M) in 30:00 (scaled 6 miles),       0.5 Mile at 9:20 min/Mile (T) in 4:45 (scaled 1 miles)] 1 Mile at 11:32 min/Mile (E) in 12:00 (scaled 2 miles) |
| 17 (8 to race) | 54 (90% max) | 11.2 | 2:02:00 | 40% | 1 Mile at 11:32 min/Mile (E) in 12:00 (scaled 2 miles) 2 Mile at 9:20 min/Mile (T) in 19:00 (scaled 4 miles) 5.2 Mile at 11:32 min/Mile (E) in 1:00:00 (scaled 10 miles) 2 Mile at 9:20 min/Mile (T) in 19:00 (scaled 4 miles) 1 Mile at 11:32 min/Mile (E) in 12:00 (scaled 2 miles) |
| 18 (7 to race) | 42 (70% max) | 11.4 | 2:12:00 | 35% | 11.4 Mile at 11:32 min/Mile (E) in 2:12:00 (scaled 22 miles) |
| 19 (6 to race) | 60 (100% max) | 11.7 | 2:02:30 | 42% | 4.2 Mile at 11:32 min/Mile (E) in 48:00 (scaled 8 miles) 4 Mile at 10:00 min/Mile (M) in 40:00 (scaled 8 miles) 0.5 Mile at 9:20 min/Mile (T) in 4:45 (scaled 1 miles) 2 Mile at 10:00 min/Mile (M) in 20:00 (scaled 4 miles) 0.5 Mile at 9:20 min/Mile (T) in 4:45 (scaled 1 miles) 0.5 Mile at 10:00 min/Mile (M) in 5:00 (scaled 1 miles) |
| 20 (5 to race) | 48 (80% max) | 11.2 | 2:02:00 | 40% | 1 Mile at 11:32 min/Mile (E) in 12:00 (scaled 2 miles) 2 Mile at 9:20 min/Mile (T) in 19:00 (scaled 4 miles) 5.2 Mile at 11:32 min/Mile (E) in 1:00:00 (scaled 10 miles) 2 Mile at 9:20 min/Mile (T) in 19:00 (scaled 4 miles) 1 Mile at 11:32 min/Mile (E) in 12:00 (scaled 2 miles) |
| 21 (4 to race) | 42 (70% max) | 11.4 | 2:12:00 | 35% | 11.4 Mile at 11:32 min/Mile (E) in 2:12:00 (scaled 22 miles) |
| 22 (3 to race) | 42 (70% max) | 11.1 | 1:57:30 | 38% | 3.1 Mile at 11:32 min/Mile (E) in 36:00 (scaled 6 miles) 2x [3 Mile at 10:00 min/Mile (M) in 30:00 (scaled 6 miles),       0.5 Mile at 9:20 min/Mile (T) in 4:45 (scaled 1 miles)] 1 Mile at 11:32 min/Mile (E) in 12:00 (scaled 2 miles) |
| 23 (2 to race) | 42 (70% max) | 9.8 | 1:46:30 | 34% | 1 Mile at 11:32 min/Mile (E) in 12:00 (scaled 2 miles) 3x [1 Mile at 9:20 min/Mile (T) in 9:30 (scaled 2 miles),       2 min at 11:32 min/Mile (E) for 0.2 Mile] 5.2 Mile at 11:32 min/Mile (E) in 1:00:00 (scaled 10 miles) |
| 24 (1 to race) | 30 (50% max) | 7.8 | 1:30:00 | 24% | 90 min at 11:32 min/Mile (E) for 7.8 Mile |
10.6 Jack Daniels Marathon Unscaled Elite/12 Weeks Plan Long Runs
This version of the elite plan is without the scaling, and is not what Jack Daniels recommends. It is included here for comparison. The table shows the long runs from Jack Daniel's Unscaled elite marathon plan based on a peak weekly distance of 60 Miles.
| Week | Weekly Distance Max 60 Mile |
Long Run Distance |
Long Run Time |
% of marathon race |
Long Run Workout |
|---|---|---|---|---|---|
| 1 (24 to race) | 42 (70% max) | 2.6 | 30:00 | 8% | 30 min at 11:32 min/Mile (E) for 2.6 Mile |
| 2 (23 to race) | 42 (70% max) | 2.6 | 30:00 | 8% | 30 min at 11:32 min/Mile (E) for 2.6 Mile |
| 3 (22 to race) | 42 (70% max) | 2.6 | 30:00 | 8% | 30 min at 11:32 min/Mile (E) for 2.6 Mile |
| 4 (21 to race) | 42 (70% max) | 10.5 | 2:01:06 | 32% | 25% of weekly distance, 10.5 Mile at 11:32 min/Mile (E) |
| 5 (20 to race) | 42 (70% max) | 10.5 | 2:01:06 | 32% | 25% of weekly distance, 10.5 Mile at 11:32 min/Mile (E) |
| 6 (19 to race) | 42 (70% max) | 10.5 | 2:01:06 | 32% | 25% of weekly distance, 10.5 Mile at 11:32 min/Mile (E) |
| 7 (18 to race) | 48 (80% max) | 18 | 3:04:48 | 66% | 2 Mile at 11:32 min/Mile (E) in 23:04 6 Mile at 10:00 min/Mile (M) in 1:00:00 1 Mile at 9:20 min/Mile (T) in 9:20 5 Mile at 10:00 min/Mile (M) in 50:00 1 Mile at 9:20 min/Mile (T) in 9:20 1 Mile at 10:00 min/Mile (M) in 10:00 2 Mile at 11:32 min/Mile (E) in 23:04 |
| 8 (17 to race) | 48 (80% max) | 15.2 | 2:42:08 | 54% | 2 Mile at 11:32 min/Mile (E) in 23:04 3 Mile at 9:20 min/Mile (T) in 28:00 60 min at 11:32 min/Mile (E) for 5.2 Mile 3 Mile at 9:20 min/Mile (T) in 28:00 2 Mile at 11:32 min/Mile (E) in 23:04 |
| 9 (16 to race) | 42 (70% max) | 18 | 3:27:36 | 55% | 18 Mile at 11:32 min/Mile (E) in 3:27:36 |
| 10 (15 to race) | 54 (90% max) | 20 | 3:24:48 | 74% | 2 Mile at 11:32 min/Mile (E) in 23:04 8 Mile at 10:00 min/Mile (M) in 1:20:00 1 Mile at 9:20 min/Mile (T) in 9:20 4 Mile at 10:00 min/Mile (M) in 40:00 1 Mile at 9:20 min/Mile (T) in 9:20 2 Mile at 10:00 min/Mile (M) in 20:00 2 Mile at 11:32 min/Mile (E) in 23:04 |
| 11 (14 to race) | 54 (90% max) | 16.2 | 2:55:28 | 59% | 2 Mile at 11:32 min/Mile (E) in 23:04 2x [2 Mile at 9:20 min/Mile (T) in 18:40 ,       recover for 2 min] 60 min at 11:32 min/Mile (E) for 5.2 Mile 3 Mile at 9:20 min/Mile (T) in 28:00 2 Mile at 11:32 min/Mile (E) in 23:04 |
| 12 (13 to race) | 42 (70% max) | 20 | 3:50:40 | 61% | 20 Mile at 11:32 min/Mile (E) in 3:50:40 |
| 13 (12 to race) | 60 (100% max) | 22 | 3:47:52 | 80% | 4 Mile at 11:32 min/Mile (E) in 46:08 8 Mile at 10:00 min/Mile (M) in 1:20:00 1 Mile at 9:20 min/Mile (T) in 9:20 6 Mile at 10:00 min/Mile (M) in 1:00:00 1 Mile at 9:20 min/Mile (T) in 9:20 2 Mile at 11:32 min/Mile (E) in 23:04 |
| 14 (11 to race) | 54 (90% max) | 22 | 4:00:08 | 77% | 2 Mile at 11:32 min/Mile (E) in 23:04 4 Mile at 9:20 min/Mile (T) in 37:20 10 Mile at 11:32 min/Mile (E) in 1:55:20 2x [2 Mile at 9:20 min/Mile (T) in 18:40 ,       recover for 2 min] 2 Mile at 11:32 min/Mile (E) in 23:04 |
| 15 (10 to race) | 48 (80% max) | 20 | 3:50:40 | 61% | 20 Mile at 11:32 min/Mile (E) in 3:50:40 |
| 16 (9 to race) | 60 (100% max) | 22 | 3:50:56 | 78% | 6 Mile at 11:32 min/Mile (E) in 1:09:12 2x [6 Mile at 10:00 min/Mile (M) in 1:00:00 ,       1 Mile at 9:20 min/Mile (T) in 9:20 ] 2 Mile at 11:32 min/Mile (E) in 23:04 |
| 17 (8 to race) | 54 (90% max) | 22 | 3:56:08 | 76% | 2 Mile at 11:32 min/Mile (E) in 23:04 4 Mile at 9:20 min/Mile (T) in 37:20 10 Mile at 11:32 min/Mile (E) in 1:55:20 4 Mile at 9:20 min/Mile (T) in 37:20 2 Mile at 11:32 min/Mile (E) in 23:04 |
| 18 (7 to race) | 42 (70% max) | 22 | 4:13:44 | 67% | 22 Mile at 11:32 min/Mile (E) in 4:13:44 |
| 19 (6 to race) | 60 (100% max) | 23 | 4:00:56 | 82% | 8 Mile at 11:32 min/Mile (E) in 1:32:16 8 Mile at 10:00 min/Mile (M) in 1:20:00 1 Mile at 9:20 min/Mile (T) in 9:20 4 Mile at 10:00 min/Mile (M) in 40:00 1 Mile at 9:20 min/Mile (T) in 9:20 1 Mile at 10:00 min/Mile (M) in 10:00 |
| 20 (5 to race) | 48 (80% max) | 22 | 3:56:08 | 76% | 2 Mile at 11:32 min/Mile (E) in 23:04 4 Mile at 9:20 min/Mile (T) in 37:20 10 Mile at 11:32 min/Mile (E) in 1:55:20 4 Mile at 9:20 min/Mile (T) in 37:20 2 Mile at 11:32 min/Mile (E) in 23:04 |
| 21 (4 to race) | 42 (70% max) | 22 | 4:13:44 | 67% | 22 Mile at 11:32 min/Mile (E) in 4:13:44 |
| 22 (3 to race) | 42 (70% max) | 22 | 3:50:56 | 78% | 6 Mile at 11:32 min/Mile (E) in 1:09:12 2x [6 Mile at 10:00 min/Mile (M) in 1:00:00 ,       1 Mile at 9:20 min/Mile (T) in 9:20 ] 2 Mile at 11:32 min/Mile (E) in 23:04 |
| 23 (2 to race) | 42 (70% max) | 18.6 | 3:20:24 | 66% | 2 Mile at 11:32 min/Mile (E) in 23:04 3x [2 Mile at 9:20 min/Mile (T) in 18:40 ,       2 min at 11:32 min/Mile (E) for 0.2 Mile] 10 Mile at 11:32 min/Mile (E) in 1:55:20 |
| 24 (1 to race) | 30 (50% max) | 7.8 | 1:30:00 | 24% | 90 min at 11:32 min/Mile (E) for 7.8 Mile |