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VDOT Results

Your VDOT is 59, 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 58 or 60

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.

Mile5K5 Mile10K10 MileHalf MarathonMarathon50K
5:30 (5:30/Mile)17:24 (5:37/Mile)28:33 (5:42/Mile)35:47 (5:46/Mile)59:22 (5:56/Mile)1:19:18 (6:03/Mile)2:45:35 (6:19/Mile)3:20:18 (6:26/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
(3rd Edition)		 E/L 6:56 - 7:51
(7:28 in 2nd Edition)		 4:18 - 4:52
(6:56/Mile - 7:51/Mile )		 Promote cardiovasular system 59-74% 65-79% Long run: lesser of 150 min
or 25% of weekly mileage
Marathon M 6:19 6:16
(6:19/Mile)		 3:55
(6:19/Mile)		 Race preperation for marathoners
Alternative easy pace		 75-84% 80-90% Lesser of 90 min or 16 miles
Threshold T 05:59 5:56
(5:59/Mile)		 03:43
(5:58/Mile)		 02:58
(5:58/Mile)		 01:29
(5:58/Mile)		 Improve endurance 83-88% 88-92% Total as lesser of 60 min or
10% of weekly mileage
Aerobic Intervals I 04:07
(5:31/Mile)		 03:25
(5:29/Mile)		 2:44
(5:29/Mile)		 01:22
(5:29/Mile)		 Stress aerobic system 95-100% 98-100% Total as lesser of 6 miles
or 8% of weekly mileage
Repetition R 76
(5:05/Mile)		 37
(4:57/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.

Time20:0025:0030:0035:0040:0045:0050:0055:0060:00
Modifed Pace5:59/Mile3.3 Miles6:04/Mile4.1 Miles6:06/Mile4.9 Miles6:09/Mile5.7 Miles6:11/Mile6.5 Miles6:13/Mile7.2 Miles6:15/Mile8 Miles6:17/Mile8.8 Miles6:20/Mile9.5 Miles
The tempo paces are only given in the book in increments of 5 VDOT values, so this calculator uses linear interpolation for the intervening values. Values for VDOT values below 30 uses a calculation.

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

VDOTV̇O2max5KShort TempoMid TempoLong TempoEasy400M600M800M1000M1200M1600M2000M3200M
595917:245:53/Mile6:08/Mile6:23/Mile7:28/Mile1:13
(4:56/Mile)		1:53
(5:04/Mile)		2:32
(5:06/Mile)		3:12
(5:09/Mile)		3:54
(5:13/Mile)		5:20
(5:22/Mile)		6:45
(5:26/Mile)		11:10
(5:37/Mile)
The 3200 meter pace is not included in the book, but the FIRST team has indicated that it can be calculated from the 1600M time.

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.

VDOTV̇O2max5KMPMP+10MP+15MP+20MP+30MP+45MP+60HMPHMP+20HMP+30
595917:246:19/Mile6:29/Mile6:34/Mile6:39/Mile6:49/Mile7:04/Mile7:19/Mile6:03/Mile6:23/Mile6:33/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.

VDOTV̇O2max5KMPMP+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)
595917:246:19/Mile6:28/Mile
(+0:09/)		6:32/Mile
(+0:13/)		6:37/Mile
(+0:18/)		6:46/Mile
(+0:27/)		7:00/Mile
(+0:41/)		7:14/Mile
(+0:54/)

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).

TypePace20 sec30 sec
90% V̇O2max6:07/Mile88m131m
100% V̇O2max5:30/Mile97m146m
170% V̇O2max3:14/Mile165m248m
Jack Daniels R 200m4:57/Mile108m162m
Jack Daniels R 400m5:05/Mile105m158m

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 V̇O2max40%45%50%55%60%65%70%75%80%85%90%95%100%105%110%115%120%125%130%135%140%
Pace11:35/Mile10:33/Mile9:42/Mile8:59/Mile8:22/Mile7:50/Mile7:22/Mile6:58/Mile6:37/Mile6:17/Mile6:00/Mile5:44/Mile5:30/Mile5:17/Mile5:06/Mile4:54/Mile4:44/Mile4:35/Mile4:26/Mile4:19/Mile4:11/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 5:30/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.

Pace13
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
5:49/Mile		56 %61 %65 %69 %74 %78 %82 %87 %91 %96 %100 %104 %109 %113 %114 %117 %122 %126 %130 %
MP-20 sec
5:59/Mile		54 %58 %62 %66 %71 %75 %79 %83 %87 %91 %96 %100 %104 %108 %109 %112 %116 %121 %125 %
MP-15 sec
6:04/Mile		53 %57 %61 %65 %69 %73 %77 %81 %85 %89 %94 %98 %102 %106 %107 %110 %114 %118 %122 %
MP-10 sec
6:09/Mile		52 %56 %60 %64 %68 %72 %76 %80 %84 %88 %92 %96 %100 %104 %104 %107 %111 %115 %119 %
MP
6:19/Mile		50 %53 %57 %61 %65 %69 %73 %76 %80 %84 %88 %92 %95 %99 %100 %103 %107 %111 %115 %
MP+10 sec
6:29/Mile		48 %51 %55 %59 %62 %66 %70 %73 %77 %81 %84 %88 %92 %95 %96 %99 %103 %106 %110 %
MP+15 sec
6:34/Mile		47 %50 %54 %57 %61 %65 %68 %72 %75 %79 %83 %86 %90 %93 %94 %97 %100 %104 %108 %
MP+20 sec
6:39/Mile		46 %49 %53 %56 %60 %63 %67 %70 %74 %77 %81 %84 %88 %91 %92 %95 %98 %102 %106 %
MP+30 sec
6:49/Mile		44 %47 %51 %54 %57 %61 %64 %68 %71 %74 %78 %81 %84 %88 %89 %91 %95 %98 %101 %
MP+45 sec
7:04/Mile		41 %45 %48 %51 %54 %57 %61 %64 %67 %70 %73 %77 %80 %83 %84 %86 %89 %92 %96 %
MP+60 sec
7:19/Mile		39 %42 %45 %48 %51 %54 %57 %60 %63 %66 %69 %72 %75 %78 %79 %81 %84 %87 %90 %
MP+90 sec
7:49/Mile		35 %38 %40 %43 %46 %49 %51 %54 %57 %59 %62 %65 %67 %70 %71 %73 %75 %78 %81 %
MP+120 sec
8:19/Mile		31 %34 %36 %39 %41 %44 %46 %48 %51 %53 %56 %58 %61 %63 %63 %65 %68 %70 %73 %

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.

Pace13
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)
5:51/Mile (-0:27/)		56 %60 %64 %69 %73 %77 %82 %86 %90 %94 %99 %103 %107 %112 %112 %116 %120 %125 %129 %
MP-4.8% (~20 sec)
6:00/Mile (-0:18/)		54 %58 %62 %66 %70 %74 %78 %83 %87 %91 %95 %99 %103 %107 %108 %111 %116 %120 %124 %
MP-3.6% (~15 sec)
6:05/Mile (-0:13/)		53 %57 %61 %65 %69 %73 %77 %81 %85 %89 %93 %97 %101 %105 %106 %109 %113 %117 %121 %
MP-2.4% (~10 sec)
6:10/Mile (-0:09/)		52 %56 %59 %63 %67 %71 %75 %79 %83 %87 %91 %95 %99 %103 %104 %107 %111 %115 %119 %
MP
6:19/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)
6:28/Mile (+0:09/)		48 %51 %55 %59 %62 %66 %70 %74 %77 %81 %85 %88 %92 %96 %96 %99 %103 %107 %110 %
MP+3.6% (~15 sec)
6:32/Mile (+0:13/)		47 %50 %54 %58 %61 %65 %69 %72 %76 %79 %83 %87 %90 %94 %95 %97 %101 %105 %108 %
MP+4.8% (~20 sec)
6:37/Mile (+0:18/)		46 %50 %53 %57 %60 %64 %67 %71 %74 %78 %81 %85 %89 %92 %93 %96 %99 %103 %106 %
MP+7.2% (~30 sec)
6:46/Mile (+0:27/)		44 %48 %51 %55 %58 %61 %65 %68 %72 %75 %79 %82 %85 %89 %89 %92 %96 %99 %102 %
MP+10.9% (~45 sec)
7:00/Mile (+0:41/)		42 %45 %49 %52 %55 %58 %61 %65 %68 %71 %74 %78 %81 %84 %85 %87 %91 %94 %97 %
MP+14.5% (~60 sec)
7:14/Mile (+0:54/)		40 %43 %46 %49 %52 %55 %58 %61 %64 %68 %71 %74 %77 %80 %80 %83 %86 %89 %92 %
MP+21.7% (~90 sec)
7:41/Mile (+1:22/)		36 %39 %42 %44 %47 %50 %53 %55 %58 %61 %64 %67 %69 %72 %73 %75 %78 %80 %83 %
MP+29.0% (~120 Sec)
8:09/Mile (+1:49/)		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 IndexMile5K5 Mile10K10 MileHalf MarathonMarathon50K
<=40 f5:30 (5:30/Mile)17:24 (5:37/Mile)28:33 (5:42/Mile)35:47 (5:46/Mile)59:22 (5:56/Mile)1:19:18 (6:03/Mile)2:45:35 (6:19/Mile)3:20:18 (6:26/Mile)
50 f5:30 (5:30/Mile)17:25 (5:37/Mile)28:34 (5:42/Mile)35:50 (5:46/Mile)59:35 (5:57/Mile)1:19:50 (6:05/Mile)2:50:09 (6:29/Mile)3:28:14 (6:42/Mile)
60 f5:30 (5:30/Mile)17:25 (5:37/Mile)28:36 (5:43/Mile)35:53 (5:47/Mile)59:49 (5:58/Mile)1:20:21 (6:08/Mile)2:54:43 (6:40/Mile)3:36:10 (6:57/Mile)
70 f5:30 (5:30/Mile)17:25 (5:37/Mile)28:37 (5:43/Mile)35:56 (5:47/Mile)1:00:02 (6:00/Mile)1:20:53 (6:10/Mile)2:59:18 (6:50/Mile)3:44:05 (7:12/Mile)
80 f5:30 (5:30/Mile)17:26 (5:37/Mile)28:39 (5:43/Mile)35:59 (5:48/Mile)1:00:16 (6:01/Mile)1:21:24 (6:12/Mile)3:03:52 (7:01/Mile)3:52:01 (7:28/Mile)
90 f5:30 (5:30/Mile)17:26 (5:37/Mile)28:41 (5:44/Mile)36:02 (5:48/Mile)1:00:29 (6:02/Mile)1:21:56 (6:15/Mile)3:08:26 (7:11/Mile)3:59:57 (7:43/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.

AltitudeMile5K5 Mile10K10 MileHalf MarathonMarathon50K
0 Feet5:30 (5:30/Mile)17:24 (5:37/Mile)28:35 (5:43/Mile)35:47 (5:46/Mile)59:27 (5:56/Mile)1:19:18 (6:03/Mile)2:45:35 (6:19/Mile)3:20:18 (6:26/Mile)
1,000 Feet5:32 (5:32/Mile)17:30 (5:38/Mile)28:47 (5:45/Mile)36:02 (5:48/Mile)59:45 (5:58/Mile)1:19:43 (6:05/Mile)2:46:49 (6:22/Mile)3:21:47 (6:29/Mile)
2,000 Feet5:35 (5:35/Mile)17:39 (5:41/Mile)28:59 (5:47/Mile)36:16 (5:51/Mile)1:00:14 (6:01/Mile)1:20:20 (6:07/Mile)2:48:02 (6:24/Mile)3:23:16 (6:32/Mile)
3,000 Feet5:37 (5:37/Mile)17:49 (5:45/Mile)29:15 (5:51/Mile)36:40 (5:54/Mile)1:00:51 (6:05/Mile)1:21:09 (6:11/Mile)2:49:41 (6:28/Mile)3:25:15 (6:36/Mile)
4,000 Feet5:41 (5:41/Mile)18:02 (5:49/Mile)29:34 (5:54/Mile)37:03 (5:58/Mile)1:01:29 (6:08/Mile)1:22:10 (6:16/Mile)2:51:31 (6:32/Mile)3:27:29 (6:40/Mile)
5,000 Feet5:46 (5:46/Mile)18:17 (5:53/Mile)29:57 (5:59/Mile)37:32 (6:03/Mile)1:02:25 (6:14/Mile)1:23:12 (6:21/Mile)2:53:46 (6:37/Mile)3:30:12 (6:45/Mile)
6,000 Feet5:51 (5:51/Mile)18:31 (5:58/Mile)30:25 (6:05/Mile)38:10 (6:09/Mile)1:03:21 (6:20/Mile)1:24:32 (6:27/Mile)2:56:38 (6:44/Mile)3:33:40 (6:52/Mile)
7,000 Feet5:57 (5:57/Mile)18:51 (6:05/Mile)30:58 (6:11/Mile)38:50 (6:15/Mile)1:04:27 (6:26/Mile)1:26:04 (6:34/Mile)2:59:30 (6:51/Mile)3:37:08 (6:59/Mile)
8,000 Feet6:04 (6:04/Mile)19:15 (6:12/Mile)31:36 (6:19/Mile)39:37 (6:23/Mile)1:05:51 (6:35/Mile)1:27:54 (6:42/Mile)3:03:11 (6:59/Mile)3:41:36 (7:07/Mile)
9,000 Feet6:12 (6:12/Mile)19:38 (6:20/Mile)32:18 (6:27/Mile)40:32 (6:32/Mile)1:07:15 (6:43/Mile)1:29:45 (6:51/Mile)3:07:17 (7:08/Mile)3:46:33 (7:17/Mile)
10,000 Feet6:21 (6:21/Mile)20:09 (6:30/Mile)33:07 (6:37/Mile)41:30 (6:41/Mile)1:08:59 (6:53/Mile)1:32:12 (7:02/Mile)3:11:47 (7:19/Mile)3:51:59 (7:28/Mile)
11,000 Feet6:31 (6:31/Mile)20:42 (6:40/Mile)34:03 (6:48/Mile)42:43 (6:53/Mile)1:11:00 (7:06/Mile)1:34:46 (7:14/Mile)3:17:06 (7:31/Mile)3:58:26 (7:40/Mile)
12,000 Feet6:43 (6:43/Mile)21:20 (6:52/Mile)35:07 (7:01/Mile)44:01 (7:06/Mile)1:13:12 (7:19/Mile)1:37:44 (7:27/Mile)3:23:15 (7:45/Mile)4:05:51 (7:54/Mile)
13,000 Feet6:56 (6:56/Mile)22:03 (7:07/Mile)36:22 (7:16/Mile)45:34 (7:21/Mile)1:15:51 (7:35/Mile)1:41:13 (7:43/Mile)3:30:12 (8:01/Mile)4:14:17 (8:11/Mile)
14,000 Feet7:12 (7:12/Mile)22:54 (7:23/Mile)37:46 (7:33/Mile)47:22 (7:38/Mile)1:18:49 (7:52/Mile)1:45:12 (8:01/Mile)3:38:11 (8:19/Mile)4:23:56 (8:29/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)161:45:4058%1 Mile at 7:28 min/Mile (E) in 7:28
6 Mile at 6:19 min/Mile (M) in 37:54
1 Mile at 7:28 min/Mile (E) in 7:28
6 Mile at 6:19 min/Mile (M) in 37:54
2 Mile at 7:28 min/Mile (E) in 14:56
2 (17 to race)48 (80% max)151:46:2048%2 Mile at 7:28 min/Mile (E) in 14:56
3 Mile at 5:59 min/Mile (T) in 17:57
60 min at 7:28 min/Mile (E) for 8 Mile
1 Mile at 5:59 min/Mile (T) in 5:59
1 Mile at 7:28 min/Mile (E) in 7:28
3 (16 to race)54 (90% max)161:59:2847%16 Mile at 7:28 min/Mile (E) in 1:59:28
4 (15 to race)54 (90% max)161:46:4957%2 Mile at 7:28 min/Mile (E) in 14:56
8 Mile at 6:19 min/Mile (M) in 50:32
1 Mile at 7:28 min/Mile (E) in 7:28
3 Mile at 6:19 min/Mile (M) in 18:57
2 Mile at 7:28 min/Mile (E) in 14:56
5 (14 to race)54 (90% max)161:54:5053%1 Mile at 7:28 min/Mile (E) in 7:28
2x [2 Mile at 5:59 min/Mile (T) in 11:58,
&nbsp&nbsp&nbsp&nbsp&nbsp&nbsprecover for 2 min]
60 min at 7:28 min/Mile (E) for 8 Mile
2 Mile at 5:59 min/Mile (T) in 11:58
1 Mile at 7:28 min/Mile (E) in 7:28
6 (13 to race)54 (90% max)16.12:00:0047%120 min at 7:28 min/Mile (E) for 16.1 Mile
7 (12 to race)60 (100% max)171:50:5063%1 Mile at 7:28 min/Mile (E) in 7:28
8 Mile at 6:19 min/Mile (M) in 50:32
1 Mile at 7:28 min/Mile (E) in 7:28
6 Mile at 6:19 min/Mile (M) in 37:54
1 Mile at 7:28 min/Mile (E) in 7:28
8 (11 to race)54 (90% max)161:55:0150%12 Mile at 7:28 min/Mile (E) in 1:29:36
3 Mile at 5:59 min/Mile (T) in 17:57
1 Mile at 7:28 min/Mile (E) in 7:28
9 (10 to race)60 (100% max)17.42:10:0051%130 min at 7:28 min/Mile (E) for 17.4 Mile
10 (9 to race)60 (100% max)161:46:2957%3 Mile at 7:28 min/Mile (E) in 22:24
6 Mile at 6:19 min/Mile (M) in 37:54
1 Mile at 7:28 min/Mile (E) in 7:28
4 Mile at 6:19 min/Mile (M) in 25:16
1 Mile at 5:59 min/Mile (T) in 5:59
1 Mile at 7:28 min/Mile (E) in 7:28
11 (8 to race)54 (90% max)161:53:4851%2 Mile at 7:28 min/Mile (E) in 14:56
2 Mile at 5:59 min/Mile (T) in 11:58
60 min at 7:28 min/Mile (E) for 8 Mile
2 Mile at 5:59 min/Mile (T) in 11:58
2 Mile at 7:28 min/Mile (E) in 14:56
12 (7 to race)60 (100% max)202:29:2058%20 Mile at 7:28 min/Mile (E) in 2:29:20
13 (6 to race)60 (100% max)171:53:0861%3 Mile at 7:28 min/Mile (E) in 22:24
12 Mile at 6:19 min/Mile (M) in 1:15:48
2 Mile at 7:28 min/Mile (E) in 14:56
14 (5 to race)60 (100% max)172:01:0053%6 Mile at 7:28 min/Mile (E) in 44:48
2 Mile at 5:59 min/Mile (T) in 11:58
6 Mile at 7:28 min/Mile (E) in 44:48
2 Mile at 5:59 min/Mile (T) in 11:58
1 Mile at 7:28 min/Mile (E) in 7:28
15 (4 to race)54 (90% max)202:29:2058%20 Mile at 7:28 min/Mile (E) in 2:29:20
16 (3 to race)54 (90% max)171:53:0861%2 Mile at 7:28 min/Mile (E) in 14:56
6 Mile at 6:19 min/Mile (M) in 37:54
1 Mile at 7:28 min/Mile (E) in 7:28
6 Mile at 6:19 min/Mile (M) in 37:54
2 Mile at 7:28 min/Mile (E) in 14:56
17 (2 to race)54 (90% max)151:49:0650%2 Mile at 7:28 min/Mile (E) in 14:56
3x [2 Mile at 5:59 min/Mile (T) in 11:58,
&nbsp&nbsp&nbsp&nbsp&nbsp&nbsprecover for 2 min]
7 Mile at 7:28 min/Mile (E) in 52:16
18 (1 to race)N/A12.11:30:0035%90 min at 7:28 min/Mile (E) for 12.1 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)00:000%No Quality Workout
2 (25 to race)54 (90% max)13.41:40:0039%100 min at 7:28 min/Mile (E) for 13.4 Mile
3 (24 to race)48 (80% max)121:20:3243%30 min at 7:28 min/Mile (E) for 4 Mile
8 Mile at 6:19 min/Mile (M) in 50:32
4 (23 to race)54 (90% max)101:11:4636%2 Mile at 7:28 min/Mile (E) in 14:56
6x [1 Mile at 5:59 min/Mile (T) in 5:59,
&nbsp&nbsp&nbsp&nbsp&nbsp&nbsprecover for 1 min]
2 Mile at 7:28 min/Mile (E) in 14:56
5 (22 to race)60 (100% max)00:000%No Quality Workout
6 (21 to race)48 (80% max)14.11:45:0041%105 min at 7:28 min/Mile (E) for 14.1 Mile
7 (20 to race)60 (100% max)141:33:1050%30 min at 7:28 min/Mile (E) for 4 Mile
10 Mile at 6:19 min/Mile (M) in 1:03:10
8 (19 to race)54 (90% max)747:5126%2 Mile at 7:28 min/Mile (E) in 14:56
3x [1 Mile at 5:59 min/Mile (T) in 5:59,
&nbsp&nbsp&nbsp&nbsp&nbsp&nbsprecover for 1 min]
2 Mile at 5:59 min/Mile (T) in 11:58
9 (18 to race)60 (100% max)00:000%No Quality Workout
10 (17 to race)48 (80% max)161:59:2847%16 Mile at 7:28 min/Mile (E) in 1:59:28
11 (16 to race)54 (90% max)161:45:4058%4 Mile at 7:28 min/Mile (E) in 29:52
12 Mile at 6:19 min/Mile (M) in 1:15:48
12 (15 to race)48 (80% max)856:5030%2 Mile at 7:28 min/Mile (E) in 14:56
3x [2 Mile at 5:59 min/Mile (T) in 11:58,
&nbsp&nbsp&nbsp&nbsp&nbsp&nbsprecover for 2 min]
13 (14 to race)60 (100% max)00:000%No Quality Workout
14 (13 to race)54 (90% max)172:06:5650%17 Mile at 7:28 min/Mile (E) in 2:06:56
15 (12 to race)48 (80% max)171:50:5062%3 Mile at 7:28 min/Mile (E) in 22:24
14 Mile at 6:19 min/Mile (M) in 1:28:26
16 (11 to race)42 (70% max)141:40:4050%4 Mile at 7:28 min/Mile (E) in 29:52
4x [2 Mile at 5:59 min/Mile (T) in 11:58,
&nbsp&nbsp&nbsp&nbsp&nbsp&nbsprecover for 2 min]
2 Mile at 7:28 min/Mile (E) in 14:56
17 (10 to race)60 (100% max)00:000%No Quality Workout
18 (9 to race)54 (90% max)182:14:2452%18 Mile at 7:28 min/Mile (E) in 2:14:24
19 (8 to race)60 (100% max)192:04:4569%30 min at 7:28 min/Mile (E) for 4 Mile
15 Mile at 6:19 min/Mile (M) in 1:34:45
20 (7 to race)48 (80% max)141:39:1151%4 Mile at 7:28 min/Mile (E) in 29:52
4x [2 Mile at 5:59 min/Mile (T) in 11:58,
&nbsp&nbsp&nbsp&nbsp&nbsp&nbsprecover for 2 min]
1 Mile at 5:59 min/Mile (T) in 5:59
1 Mile at 7:28 min/Mile (E) in 7:28
21 (6 to race)60 (100% max)00:000%No Quality Workout
22 (5 to race)54 (90% max)182:14:2452%18 Mile at 7:28 min/Mile (E) in 2:14:24
23 (4 to race)54 (90% max)22.72:31:0481%50 min at 7:28 min/Mile (E) for 6.7 Mile
16 Mile at 6:19 min/Mile (M) in 1:41:04
24 (3 to race)48 (80% max)212:31:1674%60 min at 7:28 min/Mile (E) for 8 Mile
4x [3 Mile at 5:59 min/Mile (T) in 17:57,
&nbsp&nbsp&nbsp&nbsp&nbsp&nbsprecover for 3 min]
1 Mile at 7:28 min/Mile (E) in 7:28
25 (2 to race)42 (70% max)00:000%No Quality Workout
26 (1 to race)N/A12.11:30:0035%90 min at 7:28 min/Mile (E) for 12.1 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)430:0012%30 min at 7:28 min/Mile (E) for 4 Mile
2 (22 to race)42 (70% max)430:0012%30 min at 7:28 min/Mile (E) for 4 Mile
3 (21 to race)42 (70% max)430:0012%30 min at 7:28 min/Mile (E) for 4 Mile
4 (20 to race)42 (70% max)10.51:18:2431%25% of weekly distance, 10.5 Mile at 7:28 min/Mile (E)
5 (19 to race)42 (70% max)10.51:18:2431%25% of weekly distance, 10.5 Mile at 7:28 min/Mile (E)
6 (18 to race)42 (70% max)10.51:18:2431%25% of weekly distance, 10.5 Mile at 7:28 min/Mile (E)
7 (17 to race)48 (80% max)121:29:3635%25% of weekly distance, 12 Mile at 7:28 min/Mile (E)
8 (16 to race)48 (80% max)8.71:00:0030%20 min at 7:28 min/Mile (E) for 2.7 Mile
20 min at 5:59 min/Mile (T) for 3.3 Mile
20 min at 7:28 min/Mile (E) for 2.7 Mile
9 (15 to race)42 (70% max)151:49:5649%2 Mile at 7:28 min/Mile (E) in 14:56
5x [6 min at 5:59 min/Mile (T) for 1 Mile,
&nbsp&nbsp&nbsp&nbsp&nbsp&nbsprecover for 1 min]
60 min at 7:28 min/Mile (E) for 8 Mile
10 (14 to race)54 (90% max)13.51:40:4839%25% of weekly distance, 13.5 Mile at 7:28 min/Mile (E)
11 (13 to race)54 (90% max)141:42:5645%2 Mile at 7:28 min/Mile (E) in 14:56
2x [12 min at 5:59 min/Mile (T) for 2 Mile,
&nbsp&nbsp&nbsp&nbsp&nbsp&nbsprecover for 2 min]
60 min at 7:28 min/Mile (E) for 8 Mile
12 (12 to race)42 (70% max)161:56:5653%2 Mile at 7:28 min/Mile (E) in 14:56
6x [6 min at 5:59 min/Mile (T) for 1 Mile,
&nbsp&nbsp&nbsp&nbsp&nbsp&nbsprecover for 1 min]
60 min at 7:28 min/Mile (E) for 8 Mile
13 (11 to race)60 (100% max)151:52:0044%25% of weekly distance, 15 Mile at 7:28 min/Mile (E)
14 (10 to race)54 (90% max)19.32:17:5265%2 Mile at 7:28 min/Mile (E) in 14:56
4x [6 min at 5:59 min/Mile (T) for 1 Mile,
&nbsp&nbsp&nbsp&nbsp&nbsp&nbsprecover for 1 min]
60 min at 7:28 min/Mile (E) for 8 Mile
20 min at 5:59 min/Mile (T) for 3.3 Mile
2 Mile at 7:28 min/Mile (E) in 14:56
15 (9 to race)48 (80% max)171:51:5962%2 Mile at 7:28 min/Mile (E) in 14:56
13 Mile at 6:19 min/Mile (M) in 1:22:07
2 Mile at 7:28 min/Mile (E) in 14:56
16 (8 to race)60 (100% max)151:52:0044%25% of weekly distance, 15 Mile at 7:28 min/Mile (E)
17 (7 to race)54 (90% max)21.32:32:3271%2 Mile at 7:28 min/Mile (E) in 14:56
2x [12 min at 5:59 min/Mile (T) for 2 Mile,
&nbsp&nbsp&nbsp&nbsp&nbsp&nbsprecover for 2 min]
10 Mile at 7:28 min/Mile (E) in 1:14:40
20 min at 5:59 min/Mile (T) for 3.3 Mile
2 Mile at 7:28 min/Mile (E) in 14:56
18 (6 to race)42 (70% max)192:04:3769%2 Mile at 7:28 min/Mile (E) in 14:56
15 Mile at 6:19 min/Mile (M) in 1:34:45
2 Mile at 7:28 min/Mile (E) in 14:56
19 (5 to race)60 (100% max)20.12:30:0059%150 min at 7:28 min/Mile (E) for 20.1 Mile
20 (4 to race)48 (80% max)222:40:3273%2 Mile at 7:28 min/Mile (E) in 14:56
4x [6 min at 5:59 min/Mile (T) for 1 Mile,
&nbsp&nbsp&nbsp&nbsp&nbsp&nbsprecover for 1 min]
10 Mile at 7:28 min/Mile (E) in 1:14:40
4x [6 min at 5:59 min/Mile (T) for 1 Mile,
&nbsp&nbsp&nbsp&nbsp&nbsp&nbsprecover for 1 min]
2 Mile at 7:28 min/Mile (E) in 14:56
21 (3 to race)42 (70% max)20.12:30:0059%150 min at 7:28 min/Mile (E) for 20.1 Mile
22 (2 to race)42 (70% max)192:04:3769%2 Mile at 7:28 min/Mile (E) in 14:56
15 Mile at 6:19 min/Mile (M) in 1:34:45
2 Mile at 7:28 min/Mile (E) in 14:56
23 (1 to race)36 (60% max)131:35:5644%2 Mile at 7:28 min/Mile (E) in 14:56
2x [15 min at 5:59 min/Mile (T) for 2.5 Mile,
&nbsp&nbsp&nbsp&nbsp&nbsp&nbsprecover for 3 min]
45 min at 7:28 min/Mile (E) for 6 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)430:0012%30 min at 7:28 min/Mile (E) for 4 Mile
2 (17 to race)42 (70% max)430:0012%30 min at 7:28 min/Mile (E) for 4 Mile
3 (16 to race)42 (70% max)430:0012%30 min at 7:28 min/Mile (E) for 4 Mile
4 (15 to race)42 (70% max)13.91:43:2941%33% of weekly distance, 13.9 Mile at 7:28 min/Mile (E)
5 (14 to race)42 (70% max)13.91:43:2941%33% of weekly distance, 13.9 Mile at 7:28 min/Mile (E)
6 (13 to race)42 (70% max)13.91:43:2941%33% of weekly distance, 13.9 Mile at 7:28 min/Mile (E)
7 (12 to race)48 (80% max)14.41:47:3142%30% of weekly distance, 14.4 Mile at 7:28 min/Mile (E)
8 (11 to race)48 (80% max)14.41:47:3142%30% of weekly distance, 14.4 Mile at 7:28 min/Mile (E)
9 (10 to race)42 (70% max)6.347:0218%15% of weekly distance, 6.3 Mile at 7:28 min/Mile (E)
10 (9 to race)54 (90% max)17.82:13:0352%33% of weekly distance, 17.8 Mile at 7:28 min/Mile (E)
11 (8 to race)54 (90% max)17.82:13:0352%33% of weekly distance, 17.8 Mile at 7:28 min/Mile (E)
12 (7 to race)42 (70% max)121:29:3635%12 Mile at 7:28 min/Mile (E) in 1:29:36
13 (6 to race)60 (100% max)141:42:0047%3x [6 min at 5:59 min/Mile (T) for 1 Mile,
&nbsp&nbsp&nbsp&nbsp&nbsp&nbsprecover for 1 min]
60 min at 7:28 min/Mile (E) for 8 Mile
3x [6 min at 5:59 min/Mile (T) for 1 Mile,
&nbsp&nbsp&nbsp&nbsp&nbsp&nbsprecover for 1 min]
14 (5 to race)54 (90% max)151:52:0044%15 Mile at 7:28 min/Mile (E) in 1:52:00
15 (4 to race)60 (100% max)151:52:0044%25% of weekly distance, 15 Mile at 7:28 min/Mile (E)
16 (3 to race)48 (80% max)141:42:0047%3x [6 min at 5:59 min/Mile (T) for 1 Mile,
&nbsp&nbsp&nbsp&nbsp&nbsp&nbsprecover for 1 min]
60 min at 7:28 min/Mile (E) for 8 Mile
3x [6 min at 5:59 min/Mile (T) for 1 Mile,
&nbsp&nbsp&nbsp&nbsp&nbsp&nbsprecover for 1 min]
17 (2 to race)48 (80% max)121:29:3635%12 Mile at 7:28 min/Mile (E) in 1:29:36
18 (1 to race)42 (70% max)6.347:0218%15% of weekly distance, 6.3 Mile at 7:28 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)430:0012%30 min at 7:28 min/Mile (E) for 4 Mile
2 (23 to race)42 (70% max)430:0012%30 min at 7:28 min/Mile (E) for 4 Mile
3 (22 to race)42 (70% max)430:0012%30 min at 7:28 min/Mile (E) for 4 Mile
4 (21 to race)42 (70% max)10.51:18:2431%25% of weekly distance, 10.5 Mile at 7:28 min/Mile (E)
5 (20 to race)42 (70% max)10.51:18:2431%25% of weekly distance, 10.5 Mile at 7:28 min/Mile (E)
6 (19 to race)42 (70% max)10.51:18:2431%25% of weekly distance, 10.5 Mile at 7:28 min/Mile (E)
7 (18 to race)48 (80% max)14.31:33:3052%1.6 Mile at 7:28 min/Mile (E) in 12:00 (scaled 2 miles)
4.7 Mile at 6:19 min/Mile (M) in 30:00 (scaled 6 miles)
0.8 Mile at 5:59 min/Mile (T) in 4:45 (scaled 1 miles)
4 Mile at 6:19 min/Mile (M) in 25:00 (scaled 5 miles)
0.8 Mile at 5:59 min/Mile (T) in 4:45 (scaled 1 miles)
0.8 Mile at 6:19 min/Mile (M) in 5:00 (scaled 1 miles)
1.6 Mile at 7:28 min/Mile (E) in 12:00 (scaled 2 miles)
8 (17 to race)48 (80% max)161:52:3053%1.6 Mile at 7:28 min/Mile (E) in 12:00 (scaled 2 miles)
2.4 Mile at 5:59 min/Mile (T) in 14:15 (scaled 3 miles)
60 min at 7:28 min/Mile (E) for 8 Mile
2.4 Mile at 5:59 min/Mile (T) in 14:15 (scaled 3 miles)
1.6 Mile at 7:28 min/Mile (E) in 12:00 (scaled 2 miles)
9 (16 to race)42 (70% max)14.51:48:0042%14.5 Mile at 7:28 min/Mile (E) in 1:48:00 (scaled 18 miles)
10 (15 to race)54 (90% max)15.91:43:3058%1.6 Mile at 7:28 min/Mile (E) in 12:00 (scaled 2 miles)
6.3 Mile at 6:19 min/Mile (M) in 40:00 (scaled 8 miles)
0.8 Mile at 5:59 min/Mile (T) in 4:45 (scaled 1 miles)
3.2 Mile at 6:19 min/Mile (M) in 20:00 (scaled 4 miles)
0.8 Mile at 5:59 min/Mile (T) in 4:45 (scaled 1 miles)
1.6 Mile at 6:19 min/Mile (M) in 10:00 (scaled 2 miles)
1.6 Mile at 7:28 min/Mile (E) in 12:00 (scaled 2 miles)
11 (14 to race)54 (90% max)17.22:04:1158%2 Mile at 7:28 min/Mile (E) in 14:56
2x [1.6 Mile at 5:59 min/Mile (T) in 9:30 (scaled 2 miles),
&nbsp&nbsp&nbsp&nbsp&nbsp&nbsprecover for 2 min]
60 min at 7:28 min/Mile (E) for 8 Mile
2.4 Mile at 5:59 min/Mile (T) in 14:15 (scaled 3 miles)
1.6 Mile at 7:28 min/Mile (E) in 12:00 (scaled 2 miles)
12 (13 to race)42 (70% max)16.12:00:0047%16.1 Mile at 7:28 min/Mile (E) in 2:00:00 (scaled 20 miles)
13 (12 to race)60 (100% max)17.41:55:3062%3.2 Mile at 7:28 min/Mile (E) in 24:00 (scaled 4 miles)
6.3 Mile at 6:19 min/Mile (M) in 40:00 (scaled 8 miles)
0.8 Mile at 5:59 min/Mile (T) in 4:45 (scaled 1 miles)
4.7 Mile at 6:19 min/Mile (M) in 30:00 (scaled 6 miles)
0.8 Mile at 5:59 min/Mile (T) in 4:45 (scaled 1 miles)
1.6 Mile at 7:28 min/Mile (E) in 12:00 (scaled 2 miles)
14 (11 to race)54 (90% max)182:08:5661%2 Mile at 7:28 min/Mile (E) in 14:56
3.2 Mile at 5:59 min/Mile (T) in 19:00 (scaled 4 miles)
8 Mile at 7:28 min/Mile (E) in 1:00:00 (scaled 10 miles)
2x [1.6 Mile at 5:59 min/Mile (T) in 9:30 (scaled 2 miles),
&nbsp&nbsp&nbsp&nbsp&nbsp&nbsprecover for 2 min]
1.6 Mile at 7:28 min/Mile (E) in 12:00 (scaled 2 miles)
15 (10 to race)48 (80% max)16.12:00:0047%16.1 Mile at 7:28 min/Mile (E) in 2:00:00 (scaled 20 miles)
16 (9 to race)60 (100% max)17.41:57:3061%4.8 Mile at 7:28 min/Mile (E) in 36:00 (scaled 6 miles)
2x [4.7 Mile at 6:19 min/Mile (M) in 30:00 (scaled 6 miles),
&nbsp&nbsp&nbsp&nbsp&nbsp&nbsp0.8 Mile at 5:59 min/Mile (T) in 4:45 (scaled 1 miles)]
1.6 Mile at 7:28 min/Mile (E) in 12:00 (scaled 2 miles)
17 (8 to race)54 (90% max)17.62:02:0059%1.6 Mile at 7:28 min/Mile (E) in 12:00 (scaled 2 miles)
3.2 Mile at 5:59 min/Mile (T) in 19:00 (scaled 4 miles)
8 Mile at 7:28 min/Mile (E) in 1:00:00 (scaled 10 miles)
3.2 Mile at 5:59 min/Mile (T) in 19:00 (scaled 4 miles)
1.6 Mile at 7:28 min/Mile (E) in 12:00 (scaled 2 miles)
18 (7 to race)42 (70% max)17.72:12:0052%17.7 Mile at 7:28 min/Mile (E) in 2:12:00 (scaled 22 miles)
19 (6 to race)60 (100% max)18.32:02:3064%6.4 Mile at 7:28 min/Mile (E) in 48:00 (scaled 8 miles)
6.3 Mile at 6:19 min/Mile (M) in 40:00 (scaled 8 miles)
0.8 Mile at 5:59 min/Mile (T) in 4:45 (scaled 1 miles)
3.2 Mile at 6:19 min/Mile (M) in 20:00 (scaled 4 miles)
0.8 Mile at 5:59 min/Mile (T) in 4:45 (scaled 1 miles)
0.8 Mile at 6:19 min/Mile (M) in 5:00 (scaled 1 miles)
20 (5 to race)48 (80% max)17.62:02:0059%1.6 Mile at 7:28 min/Mile (E) in 12:00 (scaled 2 miles)
3.2 Mile at 5:59 min/Mile (T) in 19:00 (scaled 4 miles)
8 Mile at 7:28 min/Mile (E) in 1:00:00 (scaled 10 miles)
3.2 Mile at 5:59 min/Mile (T) in 19:00 (scaled 4 miles)
1.6 Mile at 7:28 min/Mile (E) in 12:00 (scaled 2 miles)
21 (4 to race)42 (70% max)17.72:12:0052%17.7 Mile at 7:28 min/Mile (E) in 2:12:00 (scaled 22 miles)
22 (3 to race)42 (70% max)17.41:57:3061%4.8 Mile at 7:28 min/Mile (E) in 36:00 (scaled 6 miles)
2x [4.7 Mile at 6:19 min/Mile (M) in 30:00 (scaled 6 miles),
&nbsp&nbsp&nbsp&nbsp&nbsp&nbsp0.8 Mile at 5:59 min/Mile (T) in 4:45 (scaled 1 miles)]
1.6 Mile at 7:28 min/Mile (E) in 12:00 (scaled 2 miles)
23 (2 to race)42 (70% max)15.31:46:3052%1.6 Mile at 7:28 min/Mile (E) in 12:00 (scaled 2 miles)
3x [1.6 Mile at 5:59 min/Mile (T) in 9:30 (scaled 2 miles),
&nbsp&nbsp&nbsp&nbsp&nbsp&nbsp2 min at 7:28 min/Mile (E) for 0.3 Mile]
8 Mile at 7:28 min/Mile (E) in 1:00:00 (scaled 10 miles)
24 (1 to race)30 (50% max)12.11:30:0035%90 min at 7:28 min/Mile (E) for 12.1 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)430:0012%30 min at 7:28 min/Mile (E) for 4 Mile
2 (23 to race)42 (70% max)430:0012%30 min at 7:28 min/Mile (E) for 4 Mile
3 (22 to race)42 (70% max)430:0012%30 min at 7:28 min/Mile (E) for 4 Mile
4 (21 to race)42 (70% max)10.51:18:2431%25% of weekly distance, 10.5 Mile at 7:28 min/Mile (E)
5 (20 to race)42 (70% max)10.51:18:2431%25% of weekly distance, 10.5 Mile at 7:28 min/Mile (E)
6 (19 to race)42 (70% max)10.51:18:2431%25% of weekly distance, 10.5 Mile at 7:28 min/Mile (E)
7 (18 to race)48 (80% max)181:57:3866%2 Mile at 7:28 min/Mile (E) in 14:56
6 Mile at 6:19 min/Mile (M) in 37:54
1 Mile at 5:59 min/Mile (T) in 5:59
5 Mile at 6:19 min/Mile (M) in 31:35
1 Mile at 5:59 min/Mile (T) in 5:59
1 Mile at 6:19 min/Mile (M) in 6:19
2 Mile at 7:28 min/Mile (E) in 14:56
8 (17 to race)48 (80% max)182:05:4659%2 Mile at 7:28 min/Mile (E) in 14:56
3 Mile at 5:59 min/Mile (T) in 17:57
60 min at 7:28 min/Mile (E) for 8 Mile
3 Mile at 5:59 min/Mile (T) in 17:57
2 Mile at 7:28 min/Mile (E) in 14:56
9 (16 to race)42 (70% max)182:14:2452%18 Mile at 7:28 min/Mile (E) in 2:14:24
10 (15 to race)54 (90% max)202:10:1674%2 Mile at 7:28 min/Mile (E) in 14:56
8 Mile at 6:19 min/Mile (M) in 50:32
1 Mile at 5:59 min/Mile (T) in 5:59
4 Mile at 6:19 min/Mile (M) in 25:16
1 Mile at 5:59 min/Mile (T) in 5:59
2 Mile at 6:19 min/Mile (M) in 12:38
2 Mile at 7:28 min/Mile (E) in 14:56
11 (14 to race)54 (90% max)192:15:4563%2 Mile at 7:28 min/Mile (E) in 14:56
2x [2 Mile at 5:59 min/Mile (T) in 11:58 ,
&nbsp&nbsp&nbsp&nbsp&nbsp&nbsprecover for 2 min]
60 min at 7:28 min/Mile (E) for 8 Mile
3 Mile at 5:59 min/Mile (T) in 17:57
2 Mile at 7:28 min/Mile (E) in 14:56
12 (13 to race)42 (70% max)202:29:2058%20 Mile at 7:28 min/Mile (E) in 2:29:20
13 (12 to race)60 (100% max)222:25:1280%4 Mile at 7:28 min/Mile (E) in 29:52
8 Mile at 6:19 min/Mile (M) in 50:32
1 Mile at 5:59 min/Mile (T) in 5:59
6 Mile at 6:19 min/Mile (M) in 37:54
1 Mile at 5:59 min/Mile (T) in 5:59
2 Mile at 7:28 min/Mile (E) in 14:56
14 (11 to race)54 (90% max)222:36:2474%2 Mile at 7:28 min/Mile (E) in 14:56
4 Mile at 5:59 min/Mile (T) in 23:56
10 Mile at 7:28 min/Mile (E) in 1:14:40
2x [2 Mile at 5:59 min/Mile (T) in 11:58 ,
&nbsp&nbsp&nbsp&nbsp&nbsp&nbsprecover for 2 min]
2 Mile at 7:28 min/Mile (E) in 14:56
15 (10 to race)48 (80% max)202:29:2058%20 Mile at 7:28 min/Mile (E) in 2:29:20
16 (9 to race)60 (100% max)222:27:3077%6 Mile at 7:28 min/Mile (E) in 44:48
2x [6 Mile at 6:19 min/Mile (M) in 37:54 ,
&nbsp&nbsp&nbsp&nbsp&nbsp&nbsp1 Mile at 5:59 min/Mile (T) in 5:59 ]
2 Mile at 7:28 min/Mile (E) in 14:56
17 (8 to race)54 (90% max)222:32:2475%2 Mile at 7:28 min/Mile (E) in 14:56
4 Mile at 5:59 min/Mile (T) in 23:56
10 Mile at 7:28 min/Mile (E) in 1:14:40
4 Mile at 5:59 min/Mile (T) in 23:56
2 Mile at 7:28 min/Mile (E) in 14:56
18 (7 to race)42 (70% max)222:44:1664%22 Mile at 7:28 min/Mile (E) in 2:44:16
19 (6 to race)60 (100% max)232:33:4981%8 Mile at 7:28 min/Mile (E) in 59:44
8 Mile at 6:19 min/Mile (M) in 50:32
1 Mile at 5:59 min/Mile (T) in 5:59
4 Mile at 6:19 min/Mile (M) in 25:16
1 Mile at 5:59 min/Mile (T) in 5:59
1 Mile at 6:19 min/Mile (M) in 6:19
20 (5 to race)48 (80% max)222:32:2475%2 Mile at 7:28 min/Mile (E) in 14:56
4 Mile at 5:59 min/Mile (T) in 23:56
10 Mile at 7:28 min/Mile (E) in 1:14:40
4 Mile at 5:59 min/Mile (T) in 23:56
2 Mile at 7:28 min/Mile (E) in 14:56
21 (4 to race)42 (70% max)222:44:1664%22 Mile at 7:28 min/Mile (E) in 2:44:16
22 (3 to race)42 (70% max)222:27:3077%6 Mile at 7:28 min/Mile (E) in 44:48
2x [6 Mile at 6:19 min/Mile (M) in 37:54 ,
&nbsp&nbsp&nbsp&nbsp&nbsp&nbsp1 Mile at 5:59 min/Mile (T) in 5:59 ]
2 Mile at 7:28 min/Mile (E) in 14:56
23 (2 to race)42 (70% max)18.92:11:3062%2 Mile at 7:28 min/Mile (E) in 14:56
3x [2 Mile at 5:59 min/Mile (T) in 11:58 ,
&nbsp&nbsp&nbsp&nbsp&nbsp&nbsp2 min at 7:28 min/Mile (E) for 0.3 Mile]
10 Mile at 7:28 min/Mile (E) in 1:14:40
24 (1 to race)30 (50% max)12.11:30:0035%90 min at 7:28 min/Mile (E) for 12.1 Mile
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Last edited on 15 November 2024, at 02:02