Difference between revisions of "VDOT Results"
From Fellrnr.com, Running tips
User:Fellrnr (User talk:Fellrnr | contribs) |
User:Fellrnr (User talk:Fellrnr | contribs) |
||
| Line 1: | Line 1: | ||
<include_PHP file="VdotInc_Calc"/> | <include_PHP file="VdotInc_Calc"/> | ||
<include_PHP file="VdotInc_VO2max"/><include_PHP file="VdotInc_DirectChange"/> | <include_PHP file="VdotInc_VO2max"/><include_PHP file="VdotInc_DirectChange"/> | ||
| + | =Predicted Race Times= | ||
| + | The following tables give predictions of race performance at various distances. The prediction uses [[VO2max|V̇O<sub>2</sub>max]] calculations up to marathon distance, then David F. Cameron's Model for longer distances. However, predicting race performance for [[A brief guide to ultramarathon distances| ultramarathon distances]] does not have much value as factors other than aerobic fitness are significant. Even small [[Fixing problems in Ultramarathons| issues in ultramarathons]] can have a dramatic impact on your finish time. | ||
| + | <include_PHP file="VdotInc_Predict"/> | ||
=Jack Daniel's Training Paces= | =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. | 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. | ||
| Line 39: | Line 42: | ||
The table below uses a similar approach, but uses a percentage of the target pace rather than an absolute offset. | The table below uses a similar approach, but uses a percentage of the target pace rather than an absolute offset. | ||
<include_PHP file="VdotInc_LongRunGlycogen"/> | <include_PHP file="VdotInc_LongRunGlycogen"/> | ||
| − | |||
| − | |||
| − | |||
==Predicted Race Paces from VDOT with Heat Index Adjustment== | ==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. | 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. | ||
Revision as of 11:06, 8 October 2024
Fatal Error: The Hours argument is missing Array
Error
Fatal Error: The Minutes argument is missing Array
Error
Fatal Error: The Seconds argument is missing Array
You must enter a time for the race (vdot)Error
Fatal Error: The Distance argument is missing Array
non numeric pace element zero
Error
Fatal Error: Sorry, inputs out of range Array
WARNING: VO2Max 0 is out of range, VO2MaxHigh 100.7052292939 VO2MaxLow 13.420056178813
Your VDOT is 85, 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 84 or 86
Contents
- 1 Predicted Race Times
- 2 Jack Daniel's Training Paces
- 3 FIRST Training Pace
- 4 High Intensity Interval Training and Tabata Paces
- 5 V̇O2max Paces
- 6 Long Run Difficulty
- 7 Long Runs for Jack Daniels Marathon Plans
- 7.1 Jack Daniels 3rd Edition Marathon "Plan 2Q" Long Runs
- 7.2 Jack Daniels 3rd Edition Marathon "4 Week Cycle Plan" Long Runs
- 7.3 Jack Daniels 2nd Edition Marathon "Plan A" Long Runs
- 7.4 Jack Daniels 2nd Edition "Plan to Complete a Marathon" Long Runs
- 7.5 Jack Daniels Scaled Elite/12 Weeks Plan Long Runs
- 7.6 Jack Daniels Marathon Unscaled Elite/12 Weeks Plan Long Runs
1 Predicted Race Times
Fatal Error: The Seconds argument is missing Array
You must enter a time for the race (vdot)Error
Fatal Error: The Distance argument is missing Array
non numeric pace element zero
Error
Fatal Error: Sorry, inputs out of range Array
WARNING: VO2Max 0 is out of range, VO2MaxHigh 100.7052292939 VO2MaxLow 13.420056178813
Your VDOT is 85, 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 84 or 86
Contents
- 1 Predicted Race Times
- 2 Jack Daniel's Training Paces
- 3 FIRST Training Pace
- 4 High Intensity Interval Training and Tabata Paces
- 5 V̇O2max Paces
- 6 Long Run Difficulty
- 7 Long Runs for Jack Daniels Marathon Plans
- 7.1 Jack Daniels 3rd Edition Marathon "Plan 2Q" Long Runs
- 7.2 Jack Daniels 3rd Edition Marathon "4 Week Cycle Plan" Long Runs
- 7.3 Jack Daniels 2nd Edition Marathon "Plan A" Long Runs
- 7.4 Jack Daniels 2nd Edition "Plan to Complete a Marathon" Long Runs
- 7.5 Jack Daniels Scaled Elite/12 Weeks Plan Long Runs
- 7.6 Jack Daniels Marathon Unscaled Elite/12 Weeks Plan Long Runs
1 Predicted Race Times
Fatal Error: Sorry, inputs out of range Array
WARNING: VO2Max 0 is out of range, VO2MaxHigh 100.7052292939 VO2MaxLow 13.420056178813
Your VDOT is 85, 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 84 or 86
Contents
- 1 Predicted Race Times
- 2 Jack Daniel's Training Paces
- 3 FIRST Training Pace
- 4 High Intensity Interval Training and Tabata Paces
- 5 V̇O2max Paces
- 6 Long Run Difficulty
- 7 Long Runs for Jack Daniels Marathon Plans
- 7.1 Jack Daniels 3rd Edition Marathon "Plan 2Q" Long Runs
- 7.2 Jack Daniels 3rd Edition Marathon "4 Week Cycle Plan" Long Runs
- 7.3 Jack Daniels 2nd Edition Marathon "Plan A" Long Runs
- 7.4 Jack Daniels 2nd Edition "Plan to Complete a Marathon" Long Runs
- 7.5 Jack Daniels Scaled Elite/12 Weeks Plan Long Runs
- 7.6 Jack Daniels Marathon Unscaled Elite/12 Weeks Plan Long Runs
1 Predicted Race Times
Contents
- 1 Predicted Race Times
- 2 Jack Daniel's Training Paces
- 3 FIRST Training Pace
- 4 High Intensity Interval Training and Tabata Paces
- 5 V̇O2max Paces
- 6 Long Run Difficulty
- 7 Long Runs for Jack Daniels Marathon Plans
- 7.1 Jack Daniels 3rd Edition Marathon "Plan 2Q" Long Runs
- 7.2 Jack Daniels 3rd Edition Marathon "4 Week Cycle Plan" Long Runs
- 7.3 Jack Daniels 2nd Edition Marathon "Plan A" Long Runs
- 7.4 Jack Daniels 2nd Edition "Plan to Complete a Marathon" Long Runs
- 7.5 Jack Daniels Scaled Elite/12 Weeks Plan Long Runs
- 7.6 Jack Daniels Marathon Unscaled Elite/12 Weeks Plan Long Runs
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 | 0:30 (0:30/Mile) | WARNING: VO2Max 0 is out of range, VO2MaxHigh 89.000517621038 VO2MaxLow 12.1239369299111:33 (0:30/Mile) | WARNING: VO2Max 0 is out of range, VO2MaxHigh 90.38579446544 VO2MaxLow 12.5930453708822:30 (0:30/Mile) | WARNING: VO2Max 0 is out of range, VO2MaxHigh 91.22302939763 VO2MaxLow 12.8023404194293:06 (0:30/Mile) | WARNING: VO2Max 0 is out of range, VO2MaxHigh 93.652775929534 VO2MaxLow 13.1816220038785:00 (0:30/Mile) | WARNING: VO2Max 0 is out of range, VO2MaxHigh 95.391111062209 VO2MaxLow 13.3131403707036:33 (0:30/Mile) | WARNING: VO2Max 0 is out of range, VO2MaxHigh 100.7052292939 VO2MaxLow 13.42005617881313:06 (0:30/Mile) | WARNING: VO2Max 0 is out of range, VO2MaxHigh 100.7052292939 VO2MaxLow 13.42005617881315:50 (0:30/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 | 5:08 - 5:50 (5:33 in 2 |
3:11 - 3:37 (5:08/Mile - 5:50/Mile ) |
Promote cardiovasular system | 59-74% | 65-79% | Long run: lesser of 150 min or 25% of weekly mileage |
|||||
| Marathon | M | 4:37 | 4:35 (4:37/Mile) |
2:52 (4:37/Mile) |
Race preperation for marathoners Alternative easy pace |
75-84% | 80-90% | Lesser of 90 min or 16 miles | ||||
| Threshold | T | 04:27 | 4:25 (4:27/Mile) |
02:46 (4:27/Mile) |
02:13 (4:27/Mile) |
01:06 (4:25/Mile) |
Improve endurance | 83-88% | 88-92% | Total as lesser of 60 min or 10% of weekly mileage |
||
| Aerobic Intervals | I | 4:05 | 4:03 (4:05/Mile) |
03:03 (4:05/Mile) |
02:33 (4:06/Mile) |
2:02 (4:06/Mile) |
01:01 (4:05/Mile) |
Stress aerobic system | 95-100% | 98-100% | Total as lesser of 6 miles or 8% of weekly mileage |
|
| Repetition | R | 1:51 (3:43/Mile) |
55 (3:41/Mile) |
27 (3:37/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 | 4:27/Mile4.5 Miles | 4:30/Mile5.6 Miles | 4:32/Mile6.6 Miles | 4:34/Mile7.7 Miles | 4:36/Mile8.7 Miles | 4:38/Mile9.7 Miles | 4:39/Mile10.8 Miles | 4:41/Mile11.7 Miles | 4:42/Mile12.8 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
WARNING: VO2Max 0 is out of range, VO2MaxHigh 89.000517621038 VO2MaxLow 12.123936929911
WARNING: VO2Max 0 is out of range, VO2MaxHigh 89.000517621038 VO2MaxLow 12.123936929911
| VDOT | V̇O2max | 5K | Short Tempo | Mid Tempo | Long Tempo | Easy | 400M | 600M | 800M | 1000M | 1200M | 1600M | 2000M | 3200M |
|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|
| 85 | 0 | 1:33 | 0:47/Mile | 1:02/Mile | 1:17/Mile | 2:22/Mile | 0:-3 (0:-13/Mile) | 0:00 (0:-2/Mile) | 0:-1 (0:-2/Mile) | 0:00 (0:01/Mile) | 0:03 (0:04/Mile) | 0:14 (0:14/Mile) | 0:22 (0:18/Mile) | 0:59 (0:30/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.
WARNING: VO2Max 0 is out of range, VO2MaxHigh 89.000517621038 VO2MaxLow 12.123936929911
WARNING: VO2Max 0 is out of range, VO2MaxHigh 100.7052292939 VO2MaxLow 13.420056178813
WARNING: VO2Max 0 is out of range, VO2MaxHigh 95.391111062209 VO2MaxLow 13.313140370703
| VDOT | V̇O2max | 5K | MP | MP+10 | MP+15 | MP+20 | MP+30 | MP+45 | MP+60 | HMP | HMP+20 | HMP+30 |
|---|---|---|---|---|---|---|---|---|---|---|---|---|
| 85 | 0 | 1:33 | 0:30/Mile | 0:40/Mile | 0:45/Mile | 0:50/Mile | 1:00/Mile | 1:15/Mile | 1:30/Mile | 0:30/Mile | 0:50/Mile | 1:00/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.
WARNING: VO2Max 0 is out of range, VO2MaxHigh 89.000517621038 VO2MaxLow 12.123936929911
WARNING: VO2Max 0 is out of range, VO2MaxHigh 100.7052292939 VO2MaxLow 13.420056178813
| 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) |
|---|---|---|---|---|---|---|---|---|---|
| 85 | 0 | 1:33 | 0:30/Mile | 0:30/Mile (+0:00/) | 0:31/Mile (+0:01/) | 0:31/Mile (+0:01/) | 0:32/Mile (+0:02/) | 0:33/Mile (+0:03/) | 0:34/Mile (+0:04/) |
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 | 4:33/Mile | 118m | 176m |
| 100% V̇O2max | 4:06/Mile | 131m | 196m |
| 170% V̇O2max | 2:24/Mile | 222m | 333m |
| Jack Daniels R 200m | 3:37/Mile | 148m | 222m |
| Jack Daniels R 400m | 3:41/Mile | 145m | 218m |
| Jack Daniels R 800m | 3:43/Mile | 144m | 216m |
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 | WARNING: VO2Max 0 is out of range, VO2MaxHigh 87.448082108299 VO2MaxLow 11.3498696150920:30/Mile | WARNING: VO2Max 0 is out of range, VO2MaxHigh 87.448082108299 VO2MaxLow 11.3498696150920:30/Mile | WARNING: VO2Max 0 is out of range, VO2MaxHigh 87.448082108299 VO2MaxLow 11.3498696150920:30/Mile | WARNING: VO2Max 0 is out of range, VO2MaxHigh 87.448082108299 VO2MaxLow 11.3498696150920:30/Mile | WARNING: VO2Max 0 is out of range, VO2MaxHigh 87.448082108299 VO2MaxLow 11.3498696150920:30/Mile | WARNING: VO2Max 0 is out of range, VO2MaxHigh 87.448082108299 VO2MaxLow 11.3498696150920:30/Mile | WARNING: VO2Max 0 is out of range, VO2MaxHigh 87.448082108299 VO2MaxLow 11.3498696150920:30/Mile | WARNING: VO2Max 0 is out of range, VO2MaxHigh 87.448082108299 VO2MaxLow 11.3498696150920:30/Mile | WARNING: VO2Max 0 is out of range, VO2MaxHigh 87.448082108299 VO2MaxLow 11.3498696150920:30/Mile | WARNING: VO2Max 0 is out of range, VO2MaxHigh 87.448082108299 VO2MaxLow 11.3498696150920:30/Mile | WARNING: VO2Max 0 is out of range, VO2MaxHigh 87.448082108299 VO2MaxLow 11.3498696150920:30/Mile | WARNING: VO2Max 0 is out of range, VO2MaxHigh 87.448082108299 VO2MaxLow 11.3498696150920:30/Mile | WARNING: VO2Max 0 is out of range, VO2MaxHigh 87.448082108299 VO2MaxLow 11.3498696150920:30/Mile | WARNING: VO2Max 0 is out of range, VO2MaxHigh 87.448082108299 VO2MaxLow 11.3498696150920:30/Mile | WARNING: VO2Max 0 is out of range, VO2MaxHigh 87.448082108299 VO2MaxLow 11.3498696150920:30/Mile | WARNING: VO2Max 0 is out of range, VO2MaxHigh 87.448082108299 VO2MaxLow 11.3498696150920:30/Mile | WARNING: VO2Max 0 is out of range, VO2MaxHigh 87.448082108299 VO2MaxLow 11.3498696150920:30/Mile | WARNING: VO2Max 0 is out of range, VO2MaxHigh 87.448082108299 VO2MaxLow 11.3498696150920:30/Mile | WARNING: VO2Max 0 is out of range, VO2MaxHigh 87.448082108299 VO2MaxLow 11.3498696150920:30/Mile | WARNING: VO2Max 0 is out of range, VO2MaxHigh 87.448082108299 VO2MaxLow 11.3498696150920:30/Mile | WARNING: VO2Max 0 is out of range, VO2MaxHigh 87.448082108299 VO2MaxLow 11.3498696150920:30/Mile |
6 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 4:06/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.
6.1 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.
WARNING: VO2Max 0 is out of range, VO2MaxHigh 100.7052292939 VO2MaxLow 13.420056178813
| 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 0:00/Mile | -1 % | -1 % | -1 % | -1 % | -1 % | -1 % | -1 % | -1 % | -1 % | -1 % | -1 % | -1 % | -1 % | -1 % | -1 % | -1 % | -1 % | -1 % | -1 % |
| MP-20 sec 0:10/Mile | 356 % | 384 % | 411 % | 438 % | 466 % | 493 % | 521 % | 548 % | 575 % | 603 % | 630 % | 658 % | 685 % | 712 % | 718 % | 740 % | 767 % | 795 % | 822 % |
| MP-15 sec 0:15/Mile | 169 % | 181 % | 194 % | 207 % | 220 % | 233 % | 246 % | 259 % | 272 % | 285 % | 298 % | 311 % | 324 % | 337 % | 340 % | 350 % | 363 % | 376 % | 389 % |
| MP-10 sec 0:20/Mile | 100 % | 108 % | 116 % | 124 % | 131 % | 139 % | 147 % | 155 % | 162 % | 170 % | 178 % | 185 % | 193 % | 201 % | 202 % | 209 % | 216 % | 224 % | 232 % |
| MP 0:30/Mile | 50 % | 53 % | 57 % | 61 % | 65 % | 69 % | 73 % | 76 % | 80 % | 84 % | 88 % | 92 % | 95 % | 99 % | 100 % | 103 % | 107 % | 111 % | 115 % |
| MP+10 sec 0:40/Mile | 31 % | 33 % | 35 % | 38 % | 40 % | 42 % | 45 % | 47 % | 49 % | 52 % | 54 % | 57 % | 59 % | 61 % | 62 % | 64 % | 66 % | 68 % | 71 % |
| MP+15 sec 0:45/Mile | 25 % | 27 % | 29 % | 31 % | 33 % | 35 % | 37 % | 39 % | 41 % | 43 % | 45 % | 47 % | 49 % | 51 % | 51 % | 52 % | 54 % | 56 % | 58 % |
| MP+20 sec 0:50/Mile | 21 % | 23 % | 25 % | 26 % | 28 % | 30 % | 31 % | 33 % | 34 % | 36 % | 38 % | 39 % | 41 % | 43 % | 43 % | 44 % | 46 % | 48 % | 49 % |
| MP+30 sec 1:00/Mile | 16 % | 17 % | 18 % | 20 % | 21 % | 22 % | 23 % | 25 % | 26 % | 27 % | 28 % | 29 % | 31 % | 32 % | 32 % | 33 % | 34 % | 36 % | 37 % |
| MP+45 sec 1:15/Mile | 11 % | 12 % | 13 % | 14 % | 15 % | 16 % | 16 % | 17 % | 18 % | 19 % | 20 % | 21 % | 22 % | 23 % | 23 % | 23 % | 24 % | 25 % | 26 % |
| MP+60 sec 1:30/Mile | 9 % | 9 % | 10 % | 11 % | 11 % | 12 % | 13 % | 13 % | 14 % | 14 % | 15 % | 16 % | 16 % | 17 % | 17 % | 18 % | 18 % | 19 % | 20 % |
| MP+90 sec 2:00/Mile | 6 % | 6 % | 6 % | 7 % | 7 % | 8 % | 8 % | 9 % | 9 % | 9 % | 10 % | 10 % | 11 % | 11 % | 11 % | 12 % | 12 % | 12 % | 13 % |
| MP+120 sec 2:30/Mile | 4 % | 4 % | 5 % | 5 % | 5 % | 6 % | 6 % | 6 % | 6 % | 7 % | 7 % | 7 % | 8 % | 8 % | 8 % | 8 % | 9 % | 9 % | 9 % |
6.2 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.
WARNING: VO2Max 0 is out of range, VO2MaxHigh 100.7052292939 VO2MaxLow 13.420056178813
| 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) 0:27/Mile (-0:02/) | 56 % | 61 % | 65 % | 69 % | 74 % | 78 % | 82 % | 87 % | 91 % | 95 % | 100 % | 104 % | 109 % | 113 % | 114 % | 117 % | 122 % | 126 % | 130 % |
| MP-4.8% (~20 sec) 0:28/Mile (-0:01/) | 54 % | 58 % | 62 % | 66 % | 71 % | 75 % | 79 % | 83 % | 87 % | 91 % | 96 % | 100 % | 104 % | 108 % | 109 % | 112 % | 116 % | 120 % | 125 % |
| MP-3.6% (~15 sec) 0:28/Mile (-0:01/) | 53 % | 57 % | 61 % | 65 % | 69 % | 73 % | 77 % | 81 % | 85 % | 89 % | 93 % | 98 % | 102 % | 106 % | 107 % | 110 % | 114 % | 118 % | 122 % |
| MP-2.4% (~10 sec) 0:29/Mile (-0:00/) | 52 % | 56 % | 60 % | 64 % | 68 % | 72 % | 76 % | 80 % | 84 % | 88 % | 92 % | 96 % | 99 % | 103 % | 104 % | 107 % | 111 % | 115 % | 119 % |
| MP 0:30/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) 0:30/Mile (+0:00/) | 48 % | 51 % | 55 % | 59 % | 62 % | 66 % | 70 % | 73 % | 77 % | 81 % | 84 % | 88 % | 92 % | 95 % | 96 % | 99 % | 103 % | 106 % | 110 % |
| MP+3.6% (~15 sec) 0:31/Mile (+0:01/) | 47 % | 50 % | 54 % | 57 % | 61 % | 65 % | 68 % | 72 % | 75 % | 79 % | 83 % | 86 % | 90 % | 93 % | 94 % | 97 % | 101 % | 104 % | 108 % |
| MP+4.8% (~20 sec) 0:31/Mile (+0:01/) | 46 % | 49 % | 53 % | 56 % | 60 % | 63 % | 67 % | 70 % | 74 % | 78 % | 81 % | 85 % | 88 % | 92 % | 92 % | 95 % | 99 % | 102 % | 106 % |
| MP+7.2% (~30 sec) 0:32/Mile (+0:02/) | 44 % | 47 % | 51 % | 54 % | 58 % | 61 % | 64 % | 68 % | 71 % | 75 % | 78 % | 81 % | 85 % | 88 % | 89 % | 92 % | 95 % | 98 % | 102 % |
| MP+10.9% (~45 sec) 0:33/Mile (+0:03/) | 42 % | 45 % | 48 % | 51 % | 54 % | 58 % | 61 % | 64 % | 67 % | 71 % | 74 % | 77 % | 80 % | 83 % | 84 % | 87 % | 90 % | 93 % | 96 % |
| MP+14.5% (~60 sec) 0:34/Mile (+0:04/) | 39 % | 43 % | 46 % | 49 % | 52 % | 55 % | 58 % | 61 % | 64 % | 67 % | 70 % | 73 % | 76 % | 79 % | 80 % | 82 % | 85 % | 88 % | 91 % |
| MP+21.7% (~90 sec) 0:36/Mile (+0:06/) | 36 % | 38 % | 41 % | 44 % | 47 % | 49 % | 52 % | 55 % | 58 % | 60 % | 63 % | 66 % | 69 % | 71 % | 72 % | 74 % | 77 % | 80 % | 82 % |
| MP+29.0% (~120 Sec) 0:38/Mile (+0:08/) | 32 % | 35 % | 37 % | 40 % | 42 % | 45 % | 47 % | 50 % | 52 % | 55 % | 57 % | 60 % | 62 % | 65 % | 65 % | 67 % | 70 % | 72 % | 75 % |
6.3 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 | WARNING: VO2Max 0 is out of range, VO2MaxHigh 87.448082108299 VO2MaxLow 11.3498696150920:30 (0:30/Mile) | WARNING: VO2Max 0 is out of range, VO2MaxHigh 89.000517621038 VO2MaxLow 12.1239369299111:33 (0:30/Mile) | WARNING: VO2Max 0 is out of range, VO2MaxHigh 90.38579446544 VO2MaxLow 12.5930453708822:30 (0:30/Mile) | WARNING: VO2Max 0 is out of range, VO2MaxHigh 91.22302939763 VO2MaxLow 12.8023404194293:06 (0:30/Mile) | WARNING: VO2Max 0 is out of range, VO2MaxHigh 93.652775929534 VO2MaxLow 13.1816220038785:00 (0:30/Mile) | WARNING: VO2Max 0 is out of range, VO2MaxHigh 95.391111062209 VO2MaxLow 13.3131403707036:33 (0:30/Mile) | WARNING: VO2Max 0 is out of range, VO2MaxHigh 100.7052292939 VO2MaxLow 13.42005617881313:06 (0:30/Mile) | WARNING: VO2Max 0 is out of range, VO2MaxHigh 100.7052292939 VO2MaxLow 13.42005617881315:50 (0:30/Mile) |
| 50 f | WARNING: VO2Max 0 is out of range, VO2MaxHigh 87.448082108299 VO2MaxLow 11.3498696150920:30 (0:30/Mile) | WARNING: VO2Max 0 is out of range, VO2MaxHigh 89.000517621038 VO2MaxLow 12.1239369299111:33 (0:30/Mile) | WARNING: VO2Max 0 is out of range, VO2MaxHigh 90.38579446544 VO2MaxLow 12.5930453708822:30 (0:30/Mile) | WARNING: VO2Max 0 is out of range, VO2MaxHigh 91.22302939763 VO2MaxLow 12.8023404194293:06 (0:30/Mile) | WARNING: VO2Max 0 is out of range, VO2MaxHigh 93.652775929534 VO2MaxLow 13.1816220038785:00 (0:30/Mile) | WARNING: VO2Max 0 is out of range, VO2MaxHigh 95.391111062209 VO2MaxLow 13.3131403707036:33 (0:30/Mile) | WARNING: VO2Max 0 is out of range, VO2MaxHigh 100.7052292939 VO2MaxLow 13.42005617881313:07 (0:30/Mile) | WARNING: VO2Max 0 is out of range, VO2MaxHigh 100.7052292939 VO2MaxLow 13.42005617881315:53 (0:30/Mile) |
| 60 f | WARNING: VO2Max 0 is out of range, VO2MaxHigh 87.448082108299 VO2MaxLow 11.3498696150920:30 (0:30/Mile) | WARNING: VO2Max 0 is out of range, VO2MaxHigh 89.000517621038 VO2MaxLow 12.1239369299111:33 (0:30/Mile) | WARNING: VO2Max 0 is out of range, VO2MaxHigh 90.38579446544 VO2MaxLow 12.5930453708822:30 (0:30/Mile) | WARNING: VO2Max 0 is out of range, VO2MaxHigh 91.22302939763 VO2MaxLow 12.8023404194293:06 (0:30/Mile) | WARNING: VO2Max 0 is out of range, VO2MaxHigh 93.652775929534 VO2MaxLow 13.1816220038785:00 (0:30/Mile) | WARNING: VO2Max 0 is out of range, VO2MaxHigh 95.391111062209 VO2MaxLow 13.3131403707036:33 (0:30/Mile) | WARNING: VO2Max 0 is out of range, VO2MaxHigh 100.7052292939 VO2MaxLow 13.42005617881313:09 (0:30/Mile) | WARNING: VO2Max 0 is out of range, VO2MaxHigh 100.7052292939 VO2MaxLow 13.42005617881315:56 (0:30/Mile) |
| 70 f | WARNING: VO2Max 0 is out of range, VO2MaxHigh 87.448082108299 VO2MaxLow 11.3498696150920:30 (0:30/Mile) | WARNING: VO2Max 0 is out of range, VO2MaxHigh 89.000517621038 VO2MaxLow 12.1239369299111:33 (0:30/Mile) | WARNING: VO2Max 0 is out of range, VO2MaxHigh 90.38579446544 VO2MaxLow 12.5930453708822:30 (0:30/Mile) | WARNING: VO2Max 0 is out of range, VO2MaxHigh 91.22302939763 VO2MaxLow 12.8023404194293:06 (0:30/Mile) | WARNING: VO2Max 0 is out of range, VO2MaxHigh 93.652775929534 VO2MaxLow 13.1816220038785:00 (0:30/Mile) | WARNING: VO2Max 0 is out of range, VO2MaxHigh 95.391111062209 VO2MaxLow 13.3131403707036:33 (0:30/Mile) | WARNING: VO2Max 0 is out of range, VO2MaxHigh 100.7052292939 VO2MaxLow 13.42005617881313:11 (0:30/Mile) | WARNING: VO2Max 0 is out of range, VO2MaxHigh 100.7052292939 VO2MaxLow 13.42005617881315:59 (0:30/Mile) |
| 80 f | WARNING: VO2Max 0 is out of range, VO2MaxHigh 87.448082108299 VO2MaxLow 11.3498696150920:30 (0:30/Mile) | WARNING: VO2Max 0 is out of range, VO2MaxHigh 89.000517621038 VO2MaxLow 12.1239369299111:33 (0:30/Mile) | WARNING: VO2Max 0 is out of range, VO2MaxHigh 90.38579446544 VO2MaxLow 12.5930453708822:30 (0:30/Mile) | WARNING: VO2Max 0 is out of range, VO2MaxHigh 91.22302939763 VO2MaxLow 12.8023404194293:06 (0:30/Mile) | WARNING: VO2Max 0 is out of range, VO2MaxHigh 93.652775929534 VO2MaxLow 13.1816220038785:00 (0:30/Mile) | WARNING: VO2Max 0 is out of range, VO2MaxHigh 95.391111062209 VO2MaxLow 13.3131403707036:33 (0:30/Mile) | WARNING: VO2Max 0 is out of range, VO2MaxHigh 100.7052292939 VO2MaxLow 13.42005617881313:12 (0:30/Mile) | WARNING: VO2Max 0 is out of range, VO2MaxHigh 100.7052292939 VO2MaxLow 13.42005617881316:02 (0:30/Mile) |
| 90 f | WARNING: VO2Max 0 is out of range, VO2MaxHigh 87.448082108299 VO2MaxLow 11.3498696150920:30 (0:30/Mile) | WARNING: VO2Max 0 is out of range, VO2MaxHigh 89.000517621038 VO2MaxLow 12.1239369299111:33 (0:30/Mile) | WARNING: VO2Max 0 is out of range, VO2MaxHigh 90.38579446544 VO2MaxLow 12.5930453708822:30 (0:30/Mile) | WARNING: VO2Max 0 is out of range, VO2MaxHigh 91.22302939763 VO2MaxLow 12.8023404194293:06 (0:30/Mile) | WARNING: VO2Max 0 is out of range, VO2MaxHigh 93.652775929534 VO2MaxLow 13.1816220038785:00 (0:30/Mile) | WARNING: VO2Max 0 is out of range, VO2MaxHigh 95.391111062209 VO2MaxLow 13.3131403707036:34 (0:30/Mile) | WARNING: VO2Max 0 is out of range, VO2MaxHigh 100.7052292939 VO2MaxLow 13.42005617881313:14 (0:30/Mile) | WARNING: VO2Max 0 is out of range, VO2MaxHigh 100.7052292939 VO2MaxLow 13.42005617881316:05 (0:31/Mile) |
6.4 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.
No weight data was entered, so this table was not generated.
6.5 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 | WARNING: VO2Max 0 is out of range, VO2MaxHigh 87.448082108299 VO2MaxLow 11.3498696150920:30 (0:30/Mile) | WARNING: VO2Max 0 is out of range, VO2MaxHigh 89.000517621038 VO2MaxLow 12.1239369299111:33 (0:30/Mile) | WARNING: VO2Max 0 is out of range, VO2MaxHigh 90.38579446544 VO2MaxLow 12.5930453708822:30 (0:30/Mile) | WARNING: VO2Max 0 is out of range, VO2MaxHigh 91.22302939763 VO2MaxLow 12.8023404194293:06 (0:30/Mile) | WARNING: VO2Max 0 is out of range, VO2MaxHigh 93.652775929534 VO2MaxLow 13.1816220038785:00 (0:30/Mile) | WARNING: VO2Max 0 is out of range, VO2MaxHigh 95.391111062209 VO2MaxLow 13.3131403707036:33 (0:30/Mile) | WARNING: VO2Max 0 is out of range, VO2MaxHigh 100.7052292939 VO2MaxLow 13.42005617881313:06 (0:30/Mile) | WARNING: VO2Max 0 is out of range, VO2MaxHigh 100.7052292939 VO2MaxLow 13.42005617881315:50 (0:30/Mile) |
| 1,000 Feet | WARNING: VO2Max 0 is out of range, VO2MaxHigh 87.448082108299 VO2MaxLow 11.3498696150920:30 (0:30/Mile) | WARNING: VO2Max 0 is out of range, VO2MaxHigh 89.000517621038 VO2MaxLow 12.1239369299111:33 (0:30/Mile) | WARNING: VO2Max 0 is out of range, VO2MaxHigh 90.38579446544 VO2MaxLow 12.5930453708822:30 (0:30/Mile) | WARNING: VO2Max 0 is out of range, VO2MaxHigh 91.22302939763 VO2MaxLow 12.8023404194293:06 (0:30/Mile) | WARNING: VO2Max 0 is out of range, VO2MaxHigh 93.652775929534 VO2MaxLow 13.1816220038785:00 (0:30/Mile) | WARNING: VO2Max 0 is out of range, VO2MaxHigh 95.391111062209 VO2MaxLow 13.3131403707036:33 (0:30/Mile) | WARNING: VO2Max 0 is out of range, VO2MaxHigh 100.7052292939 VO2MaxLow 13.42005617881313:06 (0:30/Mile) | WARNING: VO2Max 0 is out of range, VO2MaxHigh 100.7052292939 VO2MaxLow 13.42005617881315:50 (0:30/Mile) |
| 2,000 Feet | WARNING: VO2Max 0 is out of range, VO2MaxHigh 87.448082108299 VO2MaxLow 11.3498696150920:30 (0:30/Mile) | WARNING: VO2Max 0 is out of range, VO2MaxHigh 89.000517621038 VO2MaxLow 12.1239369299111:33 (0:30/Mile) | WARNING: VO2Max 0 is out of range, VO2MaxHigh 90.38579446544 VO2MaxLow 12.5930453708822:30 (0:30/Mile) | WARNING: VO2Max 0 is out of range, VO2MaxHigh 91.22302939763 VO2MaxLow 12.8023404194293:06 (0:30/Mile) | WARNING: VO2Max 0 is out of range, VO2MaxHigh 93.652775929534 VO2MaxLow 13.1816220038785:00 (0:30/Mile) | WARNING: VO2Max 0 is out of range, VO2MaxHigh 95.391111062209 VO2MaxLow 13.3131403707036:33 (0:30/Mile) | WARNING: VO2Max 0 is out of range, VO2MaxHigh 100.7052292939 VO2MaxLow 13.42005617881313:06 (0:30/Mile) | WARNING: VO2Max 0 is out of range, VO2MaxHigh 100.7052292939 VO2MaxLow 13.42005617881315:50 (0:30/Mile) |
| 3,000 Feet | WARNING: VO2Max 0 is out of range, VO2MaxHigh 87.448082108299 VO2MaxLow 11.3498696150920:30 (0:30/Mile) | WARNING: VO2Max 0 is out of range, VO2MaxHigh 89.000517621038 VO2MaxLow 12.1239369299111:33 (0:30/Mile) | WARNING: VO2Max 0 is out of range, VO2MaxHigh 90.38579446544 VO2MaxLow 12.5930453708822:30 (0:30/Mile) | WARNING: VO2Max 0 is out of range, VO2MaxHigh 91.22302939763 VO2MaxLow 12.8023404194293:06 (0:30/Mile) | WARNING: VO2Max 0 is out of range, VO2MaxHigh 93.652775929534 VO2MaxLow 13.1816220038785:00 (0:30/Mile) | WARNING: VO2Max 0 is out of range, VO2MaxHigh 95.391111062209 VO2MaxLow 13.3131403707036:33 (0:30/Mile) | WARNING: VO2Max 0 is out of range, VO2MaxHigh 100.7052292939 VO2MaxLow 13.42005617881313:06 (0:30/Mile) | WARNING: VO2Max 0 is out of range, VO2MaxHigh 100.7052292939 VO2MaxLow 13.42005617881315:50 (0:30/Mile) |
| 4,000 Feet | WARNING: VO2Max 0 is out of range, VO2MaxHigh 87.448082108299 VO2MaxLow 11.3498696150920:30 (0:30/Mile) | WARNING: VO2Max 0 is out of range, VO2MaxHigh 89.000517621038 VO2MaxLow 12.1239369299111:33 (0:30/Mile) | WARNING: VO2Max 0 is out of range, VO2MaxHigh 90.38579446544 VO2MaxLow 12.5930453708822:30 (0:30/Mile) | WARNING: VO2Max 0 is out of range, VO2MaxHigh 91.22302939763 VO2MaxLow 12.8023404194293:06 (0:30/Mile) | WARNING: VO2Max 0 is out of range, VO2MaxHigh 93.652775929534 VO2MaxLow 13.1816220038785:00 (0:30/Mile) | WARNING: VO2Max 0 is out of range, VO2MaxHigh 95.391111062209 VO2MaxLow 13.3131403707036:33 (0:30/Mile) | WARNING: VO2Max 0 is out of range, VO2MaxHigh 100.7052292939 VO2MaxLow 13.42005617881313:06 (0:30/Mile) | WARNING: VO2Max 0 is out of range, VO2MaxHigh 100.7052292939 VO2MaxLow 13.42005617881315:50 (0:30/Mile) |
| 5,000 Feet | WARNING: VO2Max 0 is out of range, VO2MaxHigh 87.448082108299 VO2MaxLow 11.3498696150920:30 (0:30/Mile) | WARNING: VO2Max 0 is out of range, VO2MaxHigh 89.000517621038 VO2MaxLow 12.1239369299111:33 (0:30/Mile) | WARNING: VO2Max 0 is out of range, VO2MaxHigh 90.38579446544 VO2MaxLow 12.5930453708822:30 (0:30/Mile) | WARNING: VO2Max 0 is out of range, VO2MaxHigh 91.22302939763 VO2MaxLow 12.8023404194293:06 (0:30/Mile) | WARNING: VO2Max 0 is out of range, VO2MaxHigh 93.652775929534 VO2MaxLow 13.1816220038785:00 (0:30/Mile) | WARNING: VO2Max 0 is out of range, VO2MaxHigh 95.391111062209 VO2MaxLow 13.3131403707036:33 (0:30/Mile) | WARNING: VO2Max 0 is out of range, VO2MaxHigh 100.7052292939 VO2MaxLow 13.42005617881313:06 (0:30/Mile) | WARNING: VO2Max 0 is out of range, VO2MaxHigh 100.7052292939 VO2MaxLow 13.42005617881315:50 (0:30/Mile) |
| 6,000 Feet | WARNING: VO2Max 0 is out of range, VO2MaxHigh 87.448082108299 VO2MaxLow 11.3498696150920:30 (0:30/Mile) | WARNING: VO2Max 0 is out of range, VO2MaxHigh 89.000517621038 VO2MaxLow 12.1239369299111:33 (0:30/Mile) | WARNING: VO2Max 0 is out of range, VO2MaxHigh 90.38579446544 VO2MaxLow 12.5930453708822:30 (0:30/Mile) | WARNING: VO2Max 0 is out of range, VO2MaxHigh 91.22302939763 VO2MaxLow 12.8023404194293:06 (0:30/Mile) | WARNING: VO2Max 0 is out of range, VO2MaxHigh 93.652775929534 VO2MaxLow 13.1816220038785:00 (0:30/Mile) | WARNING: VO2Max 0 is out of range, VO2MaxHigh 95.391111062209 VO2MaxLow 13.3131403707036:33 (0:30/Mile) | WARNING: VO2Max 0 is out of range, VO2MaxHigh 100.7052292939 VO2MaxLow 13.42005617881313:06 (0:30/Mile) | WARNING: VO2Max 0 is out of range, VO2MaxHigh 100.7052292939 VO2MaxLow 13.42005617881315:50 (0:30/Mile) |
| 7,000 Feet | WARNING: VO2Max 0 is out of range, VO2MaxHigh 87.448082108299 VO2MaxLow 11.3498696150920:30 (0:30/Mile) | WARNING: VO2Max 0 is out of range, VO2MaxHigh 89.000517621038 VO2MaxLow 12.1239369299111:33 (0:30/Mile) | WARNING: VO2Max 0 is out of range, VO2MaxHigh 90.38579446544 VO2MaxLow 12.5930453708822:30 (0:30/Mile) | WARNING: VO2Max 0 is out of range, VO2MaxHigh 91.22302939763 VO2MaxLow 12.8023404194293:06 (0:30/Mile) | WARNING: VO2Max 0 is out of range, VO2MaxHigh 93.652775929534 VO2MaxLow 13.1816220038785:00 (0:30/Mile) | WARNING: VO2Max 0 is out of range, VO2MaxHigh 95.391111062209 VO2MaxLow 13.3131403707036:33 (0:30/Mile) | WARNING: VO2Max 0 is out of range, VO2MaxHigh 100.7052292939 VO2MaxLow 13.42005617881313:06 (0:30/Mile) | WARNING: VO2Max 0 is out of range, VO2MaxHigh 100.7052292939 VO2MaxLow 13.42005617881315:50 (0:30/Mile) |
| 8,000 Feet | WARNING: VO2Max 0 is out of range, VO2MaxHigh 87.448082108299 VO2MaxLow 11.3498696150920:30 (0:30/Mile) | WARNING: VO2Max 0 is out of range, VO2MaxHigh 89.000517621038 VO2MaxLow 12.1239369299111:33 (0:30/Mile) | WARNING: VO2Max 0 is out of range, VO2MaxHigh 90.38579446544 VO2MaxLow 12.5930453708822:30 (0:30/Mile) | WARNING: VO2Max 0 is out of range, VO2MaxHigh 91.22302939763 VO2MaxLow 12.8023404194293:06 (0:30/Mile) | WARNING: VO2Max 0 is out of range, VO2MaxHigh 93.652775929534 VO2MaxLow 13.1816220038785:00 (0:30/Mile) | WARNING: VO2Max 0 is out of range, VO2MaxHigh 95.391111062209 VO2MaxLow 13.3131403707036:33 (0:30/Mile) | WARNING: VO2Max 0 is out of range, VO2MaxHigh 100.7052292939 VO2MaxLow 13.42005617881313:06 (0:30/Mile) | WARNING: VO2Max 0 is out of range, VO2MaxHigh 100.7052292939 VO2MaxLow 13.42005617881315:50 (0:30/Mile) |
| 9,000 Feet | WARNING: VO2Max 0 is out of range, VO2MaxHigh 87.448082108299 VO2MaxLow 11.3498696150920:30 (0:30/Mile) | WARNING: VO2Max 0 is out of range, VO2MaxHigh 89.000517621038 VO2MaxLow 12.1239369299111:33 (0:30/Mile) | WARNING: VO2Max 0 is out of range, VO2MaxHigh 90.38579446544 VO2MaxLow 12.5930453708822:30 (0:30/Mile) | WARNING: VO2Max 0 is out of range, VO2MaxHigh 91.22302939763 VO2MaxLow 12.8023404194293:06 (0:30/Mile) | WARNING: VO2Max 0 is out of range, VO2MaxHigh 93.652775929534 VO2MaxLow 13.1816220038785:00 (0:30/Mile) | WARNING: VO2Max 0 is out of range, VO2MaxHigh 95.391111062209 VO2MaxLow 13.3131403707036:33 (0:30/Mile) | WARNING: VO2Max 0 is out of range, VO2MaxHigh 100.7052292939 VO2MaxLow 13.42005617881313:06 (0:30/Mile) | WARNING: VO2Max 0 is out of range, VO2MaxHigh 100.7052292939 VO2MaxLow 13.42005617881315:50 (0:30/Mile) |
| 10,000 Feet | WARNING: VO2Max 0 is out of range, VO2MaxHigh 87.448082108299 VO2MaxLow 11.3498696150920:30 (0:30/Mile) | WARNING: VO2Max 0 is out of range, VO2MaxHigh 89.000517621038 VO2MaxLow 12.1239369299111:33 (0:30/Mile) | WARNING: VO2Max 0 is out of range, VO2MaxHigh 90.38579446544 VO2MaxLow 12.5930453708822:30 (0:30/Mile) | WARNING: VO2Max 0 is out of range, VO2MaxHigh 91.22302939763 VO2MaxLow 12.8023404194293:06 (0:30/Mile) | WARNING: VO2Max 0 is out of range, VO2MaxHigh 93.652775929534 VO2MaxLow 13.1816220038785:00 (0:30/Mile) | WARNING: VO2Max 0 is out of range, VO2MaxHigh 95.391111062209 VO2MaxLow 13.3131403707036:33 (0:30/Mile) | WARNING: VO2Max 0 is out of range, VO2MaxHigh 100.7052292939 VO2MaxLow 13.42005617881313:06 (0:30/Mile) | WARNING: VO2Max 0 is out of range, VO2MaxHigh 100.7052292939 VO2MaxLow 13.42005617881315:50 (0:30/Mile) |
| 11,000 Feet | WARNING: VO2Max 0 is out of range, VO2MaxHigh 87.448082108299 VO2MaxLow 11.3498696150920:30 (0:30/Mile) | WARNING: VO2Max 0 is out of range, VO2MaxHigh 89.000517621038 VO2MaxLow 12.1239369299111:33 (0:30/Mile) | WARNING: VO2Max 0 is out of range, VO2MaxHigh 90.38579446544 VO2MaxLow 12.5930453708822:30 (0:30/Mile) | WARNING: VO2Max 0 is out of range, VO2MaxHigh 91.22302939763 VO2MaxLow 12.8023404194293:06 (0:30/Mile) | WARNING: VO2Max 0 is out of range, VO2MaxHigh 93.652775929534 VO2MaxLow 13.1816220038785:00 (0:30/Mile) | WARNING: VO2Max 0 is out of range, VO2MaxHigh 95.391111062209 VO2MaxLow 13.3131403707036:33 (0:30/Mile) | WARNING: VO2Max 0 is out of range, VO2MaxHigh 100.7052292939 VO2MaxLow 13.42005617881313:06 (0:30/Mile) | WARNING: VO2Max 0 is out of range, VO2MaxHigh 100.7052292939 VO2MaxLow 13.42005617881315:50 (0:30/Mile) |
| 12,000 Feet | WARNING: VO2Max 0 is out of range, VO2MaxHigh 87.448082108299 VO2MaxLow 11.3498696150920:30 (0:30/Mile) | WARNING: VO2Max 0 is out of range, VO2MaxHigh 89.000517621038 VO2MaxLow 12.1239369299111:33 (0:30/Mile) | WARNING: VO2Max 0 is out of range, VO2MaxHigh 90.38579446544 VO2MaxLow 12.5930453708822:30 (0:30/Mile) | WARNING: VO2Max 0 is out of range, VO2MaxHigh 91.22302939763 VO2MaxLow 12.8023404194293:06 (0:30/Mile) | WARNING: VO2Max 0 is out of range, VO2MaxHigh 93.652775929534 VO2MaxLow 13.1816220038785:00 (0:30/Mile) | WARNING: VO2Max 0 is out of range, VO2MaxHigh 95.391111062209 VO2MaxLow 13.3131403707036:33 (0:30/Mile) | WARNING: VO2Max 0 is out of range, VO2MaxHigh 100.7052292939 VO2MaxLow 13.42005617881313:06 (0:30/Mile) | WARNING: VO2Max 0 is out of range, VO2MaxHigh 100.7052292939 VO2MaxLow 13.42005617881315:50 (0:30/Mile) |
| 13,000 Feet | WARNING: VO2Max 0 is out of range, VO2MaxHigh 87.448082108299 VO2MaxLow 11.3498696150920:30 (0:30/Mile) | WARNING: VO2Max 0 is out of range, VO2MaxHigh 89.000517621038 VO2MaxLow 12.1239369299111:33 (0:30/Mile) | WARNING: VO2Max 0 is out of range, VO2MaxHigh 90.38579446544 VO2MaxLow 12.5930453708822:30 (0:30/Mile) | WARNING: VO2Max 0 is out of range, VO2MaxHigh 91.22302939763 VO2MaxLow 12.8023404194293:06 (0:30/Mile) | WARNING: VO2Max 0 is out of range, VO2MaxHigh 93.652775929534 VO2MaxLow 13.1816220038785:00 (0:30/Mile) | WARNING: VO2Max 0 is out of range, VO2MaxHigh 95.391111062209 VO2MaxLow 13.3131403707036:33 (0:30/Mile) | WARNING: VO2Max 0 is out of range, VO2MaxHigh 100.7052292939 VO2MaxLow 13.42005617881313:06 (0:30/Mile) | WARNING: VO2Max 0 is out of range, VO2MaxHigh 100.7052292939 VO2MaxLow 13.42005617881315:50 (0:30/Mile) |
| 14,000 Feet | WARNING: VO2Max 0 is out of range, VO2MaxHigh 87.448082108299 VO2MaxLow 11.3498696150920:30 (0:30/Mile) | WARNING: VO2Max 0 is out of range, VO2MaxHigh 89.000517621038 VO2MaxLow 12.1239369299111:33 (0:30/Mile) | WARNING: VO2Max 0 is out of range, VO2MaxHigh 90.38579446544 VO2MaxLow 12.5930453708822:30 (0:30/Mile) | WARNING: VO2Max 0 is out of range, VO2MaxHigh 91.22302939763 VO2MaxLow 12.8023404194293:06 (0:30/Mile) | WARNING: VO2Max 0 is out of range, VO2MaxHigh 93.652775929534 VO2MaxLow 13.1816220038785:00 (0:30/Mile) | WARNING: VO2Max 0 is out of range, VO2MaxHigh 95.391111062209 VO2MaxLow 13.3131403707036:33 (0:30/Mile) | WARNING: VO2Max 0 is out of range, VO2MaxHigh 100.7052292939 VO2MaxLow 13.42005617881313:06 (0:30/Mile) | WARNING: VO2Max 0 is out of range, VO2MaxHigh 100.7052292939 VO2MaxLow 13.42005617881315:50 (0:30/Mile) |
7 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.
7.1 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 | 1:17:36 | 2% | 1 Mile at 5:33 min/Mile (E) in 5:33 6 Mile at 4:37 min/Mile (M) in 27:42 1 Mile at 5:33 min/Mile (E) in 5:33 6 Mile at 4:37 min/Mile (M) in 27:42 2 Mile at 5:33 min/Mile (E) in 11:06 |
| 2 (17 to race) | 48 (80% max) | 17.8 | 1:34:27 | 1% | 2 Mile at 5:33 min/Mile (E) in 11:06 3 Mile at 4:27 min/Mile (T) in 13:21 60 min at 5:33 min/Mile (E) for 10.8 Mile 1 Mile at 4:27 min/Mile (T) in 4:27 1 Mile at 5:33 min/Mile (E) in 5:33 |
| 3 (16 to race) | 54 (90% max) | 16 | 1:28:48 | 1% | 16 Mile at 5:33 min/Mile (E) in 1:28:48 |
| 4 (15 to race) | 54 (90% max) | 16 | 1:18:32 | 1% | 2 Mile at 5:33 min/Mile (E) in 11:06 8 Mile at 4:37 min/Mile (M) in 36:56 1 Mile at 5:33 min/Mile (E) in 5:33 3 Mile at 4:37 min/Mile (M) in 13:51 2 Mile at 5:33 min/Mile (E) in 11:06 |
| 5 (14 to race) | 54 (90% max) | 18.8 | 1:41:48 | 1% | 1 Mile at 5:33 min/Mile (E) in 5:33 2x [2 Mile at 4:27 min/Mile (T) in 8:54, recover for 2 min] 60 min at 5:33 min/Mile (E) for 10.8 Mile 2 Mile at 4:27 min/Mile (T) in 8:54 1 Mile at 5:33 min/Mile (E) in 5:33 |
| 6 (13 to race) | 54 (90% max) | 17 | 1:34:21 | 2% | 17 Mile at 5:33 min/Mile (E) in 1:34:21 |
| 7 (12 to race) | 60 (100% max) | 17 | 1:21:17 | 2% | 1 Mile at 5:33 min/Mile (E) in 5:33 8 Mile at 4:37 min/Mile (M) in 36:56 1 Mile at 5:33 min/Mile (E) in 5:33 6 Mile at 4:37 min/Mile (M) in 27:42 1 Mile at 5:33 min/Mile (E) in 5:33 |
| 8 (11 to race) | 54 (90% max) | 16 | 1:25:30 | 1% | 12 Mile at 5:33 min/Mile (E) in 1:06:36 3 Mile at 4:27 min/Mile (T) in 13:21 1 Mile at 5:33 min/Mile (E) in 5:33 |
| 9 (10 to race) | 60 (100% max) | 18 | 1:39:54 | 2% | 18 Mile at 5:33 min/Mile (E) in 1:39:54 |
| 10 (9 to race) | 60 (100% max) | 16 | 1:18:22 | 1% | 3 Mile at 5:33 min/Mile (E) in 16:39 6 Mile at 4:37 min/Mile (M) in 27:42 1 Mile at 5:33 min/Mile (E) in 5:33 4 Mile at 4:37 min/Mile (M) in 18:28 1 Mile at 4:27 min/Mile (T) in 4:27 1 Mile at 5:33 min/Mile (E) in 5:33 |
| 11 (8 to race) | 54 (90% max) | 18.8 | 1:40:00 | 1% | 2 Mile at 5:33 min/Mile (E) in 11:06 2 Mile at 4:27 min/Mile (T) in 8:54 60 min at 5:33 min/Mile (E) for 10.8 Mile 2 Mile at 4:27 min/Mile (T) in 8:54 2 Mile at 5:33 min/Mile (E) in 11:06 |
| 12 (7 to race) | 60 (100% max) | 20 | 1:51:00 | 2% | 20 Mile at 5:33 min/Mile (E) in 1:51:00 |
| 13 (6 to race) | 60 (100% max) | 17 | 1:23:09 | 1% | 3 Mile at 5:33 min/Mile (E) in 16:39 12 Mile at 4:37 min/Mile (M) in 55:24 2 Mile at 5:33 min/Mile (E) in 11:06 |
| 14 (5 to race) | 60 (100% max) | 17 | 1:29:57 | 2% | 6 Mile at 5:33 min/Mile (E) in 33:18 2 Mile at 4:27 min/Mile (T) in 8:54 6 Mile at 5:33 min/Mile (E) in 33:18 2 Mile at 4:27 min/Mile (T) in 8:54 1 Mile at 5:33 min/Mile (E) in 5:33 |
| 15 (4 to race) | 54 (90% max) | 20 | 1:51:00 | 2% | 20 Mile at 5:33 min/Mile (E) in 1:51:00 |
| 16 (3 to race) | 54 (90% max) | 17 | 1:23:09 | 2% | 2 Mile at 5:33 min/Mile (E) in 11:06 6 Mile at 4:37 min/Mile (M) in 27:42 1 Mile at 5:33 min/Mile (E) in 5:33 6 Mile at 4:37 min/Mile (M) in 27:42 2 Mile at 5:33 min/Mile (E) in 11:06 |
| 17 (2 to race) | 54 (90% max) | 15 | 1:22:39 | 1% | 2 Mile at 5:33 min/Mile (E) in 11:06 3x [2 Mile at 4:27 min/Mile (T) in 8:54, recover for 2 min] 7 Mile at 5:33 min/Mile (E) in 38:51 |
| 18 (1 to race) | N/A | 16.2 | 1:30:00 | 1% | 90 min at 5:33 min/Mile (E) for 16.2 Mile |
7.2 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) | 14 | 1:17:42 | 1% | 14 Mile at 5:33 min/Mile (E) in 1:17:42 |
| 3 (24 to race) | 48 (80% max) | 13.4 | 1:06:56 | 1% | 30 min at 5:33 min/Mile (E) for 5.4 Mile 8 Mile at 4:37 min/Mile (M) in 36:56 |
| 4 (23 to race) | 54 (90% max) | 10 | 54:54 | 0% | 2 Mile at 5:33 min/Mile (E) in 11:06 6x [1 Mile at 4:27 min/Mile (T) in 4:27, recover for 1 min] 2 Mile at 5:33 min/Mile (E) in 11:06 |
| 5 (22 to race) | 60 (100% max) | 0 | 0:00 | 0% | No Quality Workout |
| 6 (21 to race) | 48 (80% max) | 15 | 1:23:15 | 1% | 15 Mile at 5:33 min/Mile (E) in 1:23:15 |
| 7 (20 to race) | 60 (100% max) | 15.4 | 1:16:10 | 1% | 30 min at 5:33 min/Mile (E) for 5.4 Mile 10 Mile at 4:37 min/Mile (M) in 46:10 |
| 8 (19 to race) | 54 (90% max) | 7 | 36:21 | 0% | 2 Mile at 5:33 min/Mile (E) in 11:06 3x [1 Mile at 4:27 min/Mile (T) in 4:27, recover for 1 min] 2 Mile at 4:27 min/Mile (T) in 8:54 |
| 9 (18 to race) | 60 (100% max) | 0 | 0:00 | 0% | No Quality Workout |
| 10 (17 to race) | 48 (80% max) | 16 | 1:28:48 | 1% | 16 Mile at 5:33 min/Mile (E) in 1:28:48 |
| 11 (16 to race) | 54 (90% max) | 16 | 1:17:36 | 1% | 4 Mile at 5:33 min/Mile (E) in 22:12 12 Mile at 4:37 min/Mile (M) in 55:24 |
| 12 (15 to race) | 48 (80% max) | 8 | 43:48 | 0% | 2 Mile at 5:33 min/Mile (E) in 11:06 3x [2 Mile at 4:27 min/Mile (T) in 8:54, 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) | 17 | 1:34:21 | 2% | 17 Mile at 5:33 min/Mile (E) in 1:34:21 |
| 15 (12 to race) | 48 (80% max) | 17 | 1:21:17 | 2% | 3 Mile at 5:33 min/Mile (E) in 16:39 14 Mile at 4:37 min/Mile (M) in 1:04:38 |
| 16 (11 to race) | 42 (70% max) | 14 | 1:16:54 | 0% | 4 Mile at 5:33 min/Mile (E) in 22:12 4x [2 Mile at 4:27 min/Mile (T) in 8:54, recover for 2 min] 2 Mile at 5:33 min/Mile (E) in 11:06 |
| 17 (10 to race) | 60 (100% max) | 0 | 0:00 | 0% | No Quality Workout |
| 18 (9 to race) | 54 (90% max) | 18 | 1:39:54 | 2% | 18 Mile at 5:33 min/Mile (E) in 1:39:54 |
| 19 (8 to race) | 60 (100% max) | 20.4 | 1:39:15 | 2% | 30 min at 5:33 min/Mile (E) for 5.4 Mile 15 Mile at 4:37 min/Mile (M) in 1:09:15 |
| 20 (7 to race) | 48 (80% max) | 14 | 1:15:48 | 0% | 4 Mile at 5:33 min/Mile (E) in 22:12 4x [2 Mile at 4:27 min/Mile (T) in 8:54, recover for 2 min] 1 Mile at 4:27 min/Mile (T) in 4:27 1 Mile at 5:33 min/Mile (E) in 5:33 |
| 21 (6 to race) | 60 (100% max) | 0 | 0:00 | 0% | No Quality Workout |
| 22 (5 to race) | 54 (90% max) | 18 | 1:39:54 | 2% | 18 Mile at 5:33 min/Mile (E) in 1:39:54 |
| 23 (4 to race) | 54 (90% max) | 25 | 2:03:52 | 3% | 50 min at 5:33 min/Mile (E) for 9 Mile 16 Mile at 4:37 min/Mile (M) in 1:13:52 |
| 24 (3 to race) | 48 (80% max) | 23.8 | 2:10:57 | 1% | 60 min at 5:33 min/Mile (E) for 10.8 Mile 4x [3 Mile at 4:27 min/Mile (T) in 13:21, recover for 3 min] 1 Mile at 5:33 min/Mile (E) in 5:33 |
| 25 (2 to race) | 42 (70% max) | 0 | 0:00 | 0% | No Quality Workout |
| 26 (1 to race) | N/A | 16.2 | 1:30:00 | 1% | 90 min at 5:33 min/Mile (E) for 16.2 Mile |
7.3 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) | 5.4 | 30:00 | 0% | 30 min at 5:33 min/Mile (E) for 5.4 Mile |
| 2 (22 to race) | 42 (70% max) | 5.4 | 30:00 | 0% | 30 min at 5:33 min/Mile (E) for 5.4 Mile |
| 3 (21 to race) | 42 (70% max) | 5.4 | 30:00 | 0% | 30 min at 5:33 min/Mile (E) for 5.4 Mile |
| 4 (20 to race) | 42 (70% max) | 10.5 | 58:16 | 1% | 25% of weekly distance, 10.5 Mile at 5:33 min/Mile (E) |
| 5 (19 to race) | 42 (70% max) | 10.5 | 58:16 | 1% | 25% of weekly distance, 10.5 Mile at 5:33 min/Mile (E) |
| 6 (18 to race) | 42 (70% max) | 10.5 | 58:16 | 1% | 25% of weekly distance, 10.5 Mile at 5:33 min/Mile (E) |
| 7 (17 to race) | 48 (80% max) | 12 | 1:06:36 | 1% | 25% of weekly distance, 12 Mile at 5:33 min/Mile (E) |
| 8 (16 to race) | 48 (80% max) | 11.7 | 1:00:00 | 1% | 20 min at 5:33 min/Mile (E) for 3.6 Mile 20 min at 4:27 min/Mile (T) for 4.5 Mile 20 min at 5:33 min/Mile (E) for 3.6 Mile |
| 9 (15 to race) | 42 (70% max) | 19.3 | 1:46:06 | 1% | 2 Mile at 5:33 min/Mile (E) in 11:06 5x [6 min at 4:27 min/Mile (T) for 1.3 Mile, recover for 1 min] 60 min at 5:33 min/Mile (E) for 10.8 Mile |
| 10 (14 to race) | 54 (90% max) | 13.5 | 1:14:55 | 1% | 25% of weekly distance, 13.5 Mile at 5:33 min/Mile (E) |
| 11 (13 to race) | 54 (90% max) | 18.2 | 1:39:06 | 1% | 2 Mile at 5:33 min/Mile (E) in 11:06 2x [12 min at 4:27 min/Mile (T) for 2.7 Mile, recover for 2 min] 60 min at 5:33 min/Mile (E) for 10.8 Mile |
| 12 (12 to race) | 42 (70% max) | 20.6 | 1:53:06 | 1% | 2 Mile at 5:33 min/Mile (E) in 11:06 6x [6 min at 4:27 min/Mile (T) for 1.3 Mile, recover for 1 min] 60 min at 5:33 min/Mile (E) for 10.8 Mile |
| 13 (11 to race) | 60 (100% max) | 15 | 1:23:15 | 1% | 25% of weekly distance, 15 Mile at 5:33 min/Mile (E) |
| 14 (10 to race) | 54 (90% max) | 24.5 | 2:10:12 | 2% | 2 Mile at 5:33 min/Mile (E) in 11:06 4x [6 min at 4:27 min/Mile (T) for 1.3 Mile, recover for 1 min] 60 min at 5:33 min/Mile (E) for 10.8 Mile 20 min at 4:27 min/Mile (T) for 4.5 Mile 2 Mile at 5:33 min/Mile (E) in 11:06 |
| 15 (9 to race) | 48 (80% max) | 17 | 1:22:13 | 2% | 2 Mile at 5:33 min/Mile (E) in 11:06 13 Mile at 4:37 min/Mile (M) in 1:00:01 2 Mile at 5:33 min/Mile (E) in 11:06 |
| 16 (8 to race) | 60 (100% max) | 15 | 1:23:15 | 1% | 25% of weekly distance, 15 Mile at 5:33 min/Mile (E) |
| 17 (7 to race) | 54 (90% max) | 23.9 | 2:05:42 | 2% | 2 Mile at 5:33 min/Mile (E) in 11:06 2x [12 min at 4:27 min/Mile (T) for 2.7 Mile, recover for 2 min] 10 Mile at 5:33 min/Mile (E) in 55:30 20 min at 4:27 min/Mile (T) for 4.5 Mile 2 Mile at 5:33 min/Mile (E) in 11:06 |
| 18 (6 to race) | 42 (70% max) | 19 | 1:31:27 | 2% | 2 Mile at 5:33 min/Mile (E) in 11:06 15 Mile at 4:37 min/Mile (M) in 1:09:15 2 Mile at 5:33 min/Mile (E) in 11:06 |
| 19 (5 to race) | 60 (100% max) | 22 | 2:02:06 | 2% | 22 Mile at 5:33 min/Mile (E) in 2:02:06 |
| 20 (4 to race) | 48 (80% max) | 24.4 | 2:13:42 | 1% | 2 Mile at 5:33 min/Mile (E) in 11:06 4x [6 min at 4:27 min/Mile (T) for 1.3 Mile, recover for 1 min] 10 Mile at 5:33 min/Mile (E) in 55:30 4x [6 min at 4:27 min/Mile (T) for 1.3 Mile, recover for 1 min] 2 Mile at 5:33 min/Mile (E) in 11:06 |
| 21 (3 to race) | 42 (70% max) | 22 | 2:02:06 | 2% | 22 Mile at 5:33 min/Mile (E) in 2:02:06 |
| 22 (2 to race) | 42 (70% max) | 19 | 1:31:27 | 2% | 2 Mile at 5:33 min/Mile (E) in 11:06 15 Mile at 4:37 min/Mile (M) in 1:09:15 2 Mile at 5:33 min/Mile (E) in 11:06 |
| 23 (1 to race) | 36 (60% max) | 16.9 | 1:32:06 | 1% | 2 Mile at 5:33 min/Mile (E) in 11:06 2x [15 min at 4:27 min/Mile (T) for 3.4 Mile, recover for 3 min] 45 min at 5:33 min/Mile (E) for 8.1 Mile |
7.4 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) | 5.4 | 30:00 | 0% | 30 min at 5:33 min/Mile (E) for 5.4 Mile |
| 2 (17 to race) | 42 (70% max) | 5.4 | 30:00 | 0% | 30 min at 5:33 min/Mile (E) for 5.4 Mile |
| 3 (16 to race) | 42 (70% max) | 5.4 | 30:00 | 0% | 30 min at 5:33 min/Mile (E) for 5.4 Mile |
| 4 (15 to race) | 42 (70% max) | 13.9 | 1:16:55 | 1% | 33% of weekly distance, 13.9 Mile at 5:33 min/Mile (E) |
| 5 (14 to race) | 42 (70% max) | 13.9 | 1:16:55 | 1% | 33% of weekly distance, 13.9 Mile at 5:33 min/Mile (E) |
| 6 (13 to race) | 42 (70% max) | 13.9 | 1:16:55 | 1% | 33% of weekly distance, 13.9 Mile at 5:33 min/Mile (E) |
| 7 (12 to race) | 48 (80% max) | 14.4 | 1:19:55 | 1% | 30% of weekly distance, 14.4 Mile at 5:33 min/Mile (E) |
| 8 (11 to race) | 48 (80% max) | 14.4 | 1:19:55 | 1% | 30% of weekly distance, 14.4 Mile at 5:33 min/Mile (E) |
| 9 (10 to race) | 42 (70% max) | 6.3 | 34:57 | 1% | 15% of weekly distance, 6.3 Mile at 5:33 min/Mile (E) |
| 10 (9 to race) | 54 (90% max) | 17.8 | 1:38:54 | 2% | 33% of weekly distance, 17.8 Mile at 5:33 min/Mile (E) |
| 11 (8 to race) | 54 (90% max) | 17.8 | 1:38:54 | 2% | 33% of weekly distance, 17.8 Mile at 5:33 min/Mile (E) |
| 12 (7 to race) | 42 (70% max) | 12 | 1:06:36 | 1% | 12 Mile at 5:33 min/Mile (E) in 1:06:36 |
| 13 (6 to race) | 60 (100% max) | 18.6 | 1:42:00 | 1% | 3x [6 min at 4:27 min/Mile (T) for 1.3 Mile, recover for 1 min] 60 min at 5:33 min/Mile (E) for 10.8 Mile 3x [6 min at 4:27 min/Mile (T) for 1.3 Mile, recover for 1 min] |
| 14 (5 to race) | 54 (90% max) | 15 | 1:23:15 | 1% | 15 Mile at 5:33 min/Mile (E) in 1:23:15 |
| 15 (4 to race) | 60 (100% max) | 15 | 1:23:15 | 1% | 25% of weekly distance, 15 Mile at 5:33 min/Mile (E) |
| 16 (3 to race) | 48 (80% max) | 18.6 | 1:42:00 | 1% | 3x [6 min at 4:27 min/Mile (T) for 1.3 Mile, recover for 1 min] 60 min at 5:33 min/Mile (E) for 10.8 Mile 3x [6 min at 4:27 min/Mile (T) for 1.3 Mile, recover for 1 min] |
| 17 (2 to race) | 48 (80% max) | 12 | 1:06:36 | 1% | 12 Mile at 5:33 min/Mile (E) in 1:06:36 |
| 18 (1 to race) | 42 (70% max) | 6.3 | 34:57 | 1% | 15% of weekly distance, 6.3 Mile at 5:33 min/Mile (E) |
7.5 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) | 5.4 | 30:00 | 0% | 30 min at 5:33 min/Mile (E) for 5.4 Mile |
| 2 (23 to race) | 42 (70% max) | 5.4 | 30:00 | 0% | 30 min at 5:33 min/Mile (E) for 5.4 Mile |
| 3 (22 to race) | 42 (70% max) | 5.4 | 30:00 | 0% | 30 min at 5:33 min/Mile (E) for 5.4 Mile |
| 4 (21 to race) | 42 (70% max) | 10.5 | 58:16 | 1% | 25% of weekly distance, 10.5 Mile at 5:33 min/Mile (E) |
| 5 (20 to race) | 42 (70% max) | 10.5 | 58:16 | 1% | 25% of weekly distance, 10.5 Mile at 5:33 min/Mile (E) |
| 6 (19 to race) | 42 (70% max) | 10.5 | 58:16 | 1% | 25% of weekly distance, 10.5 Mile at 5:33 min/Mile (E) |
| 7 (18 to race) | 48 (80% max) | 19.6 | 1:33:30 | 2% | 2.2 Mile at 5:33 min/Mile (E) in 12:00 (scaled 2 miles) 6.5 Mile at 4:37 min/Mile (M) in 30:00 (scaled 6 miles) 1.1 Mile at 4:27 min/Mile (T) in 4:45 (scaled 1 miles) 5.4 Mile at 4:37 min/Mile (M) in 25:00 (scaled 5 miles) 1.1 Mile at 4:27 min/Mile (T) in 4:45 (scaled 1 miles) 1.1 Mile at 4:37 min/Mile (M) in 5:00 (scaled 1 miles) 2.2 Mile at 5:33 min/Mile (E) in 12:00 (scaled 2 miles) |
| 8 (17 to race) | 48 (80% max) | 21.6 | 1:52:30 | 1% | 2.2 Mile at 5:33 min/Mile (E) in 12:00 (scaled 2 miles) 3.2 Mile at 4:27 min/Mile (T) in 14:15 (scaled 3 miles) 60 min at 5:33 min/Mile (E) for 10.8 Mile 3.2 Mile at 4:27 min/Mile (T) in 14:15 (scaled 3 miles) 2.2 Mile at 5:33 min/Mile (E) in 12:00 (scaled 2 miles) |
| 9 (16 to race) | 42 (70% max) | 19.5 | 1:48:00 | 2% | 19.5 Mile at 5:33 min/Mile (E) in 1:48:00 (scaled 18 miles) |
| 10 (15 to race) | 54 (90% max) | 21.8 | 1:43:30 | 2% | 2.2 Mile at 5:33 min/Mile (E) in 12:00 (scaled 2 miles) 8.7 Mile at 4:37 min/Mile (M) in 40:00 (scaled 8 miles) 1.1 Mile at 4:27 min/Mile (T) in 4:45 (scaled 1 miles) 4.3 Mile at 4:37 min/Mile (M) in 20:00 (scaled 4 miles) 1.1 Mile at 4:27 min/Mile (T) in 4:45 (scaled 1 miles) 2.2 Mile at 4:37 min/Mile (M) in 10:00 (scaled 2 miles) 2.2 Mile at 5:33 min/Mile (E) in 12:00 (scaled 2 miles) |
| 11 (14 to race) | 54 (90% max) | 22.4 | 2:00:21 | 1% | 2 Mile at 5:33 min/Mile (E) in 11:06 2x [2.1 Mile at 4:27 min/Mile (T) in 9:30 (scaled 2 miles), recover for 2 min] 60 min at 5:33 min/Mile (E) for 10.8 Mile 3.2 Mile at 4:27 min/Mile (T) in 14:15 (scaled 3 miles) 2.2 Mile at 5:33 min/Mile (E) in 12:00 (scaled 2 miles) |
| 12 (13 to race) | 42 (70% max) | 21.6 | 2:00:00 | 2% | 21.6 Mile at 5:33 min/Mile (E) in 2:00:00 (scaled 20 miles) |
| 13 (12 to race) | 60 (100% max) | 23.9 | 1:55:30 | 2% | 4.3 Mile at 5:33 min/Mile (E) in 24:00 (scaled 4 miles) 8.7 Mile at 4:37 min/Mile (M) in 40:00 (scaled 8 miles) 1.1 Mile at 4:27 min/Mile (T) in 4:45 (scaled 1 miles) 6.5 Mile at 4:37 min/Mile (M) in 30:00 (scaled 6 miles) 1.1 Mile at 4:27 min/Mile (T) in 4:45 (scaled 1 miles) 2.2 Mile at 5:33 min/Mile (E) in 12:00 (scaled 2 miles) |
| 14 (11 to race) | 54 (90% max) | 23.5 | 2:05:06 | 2% | 2 Mile at 5:33 min/Mile (E) in 11:06 4.3 Mile at 4:27 min/Mile (T) in 19:00 (scaled 4 miles) 10.8 Mile at 5:33 min/Mile (E) in 1:00:00 (scaled 10 miles) 2x [2.1 Mile at 4:27 min/Mile (T) in 9:30 (scaled 2 miles), recover for 2 min] 2.2 Mile at 5:33 min/Mile (E) in 12:00 (scaled 2 miles) |
| 15 (10 to race) | 48 (80% max) | 21.6 | 2:00:00 | 2% | 21.6 Mile at 5:33 min/Mile (E) in 2:00:00 (scaled 20 miles) |
| 16 (9 to race) | 60 (100% max) | 23.9 | 1:57:30 | 3% | 6.5 Mile at 5:33 min/Mile (E) in 36:00 (scaled 6 miles) 2x [6.5 Mile at 4:37 min/Mile (M) in 30:00 (scaled 6 miles), 1.1 Mile at 4:27 min/Mile (T) in 4:45 (scaled 1 miles)] 2.2 Mile at 5:33 min/Mile (E) in 12:00 (scaled 2 miles) |
| 17 (8 to race) | 54 (90% max) | 23.8 | 2:02:00 | 3% | 2.2 Mile at 5:33 min/Mile (E) in 12:00 (scaled 2 miles) 4.3 Mile at 4:27 min/Mile (T) in 19:00 (scaled 4 miles) 10.8 Mile at 5:33 min/Mile (E) in 1:00:00 (scaled 10 miles) 4.3 Mile at 4:27 min/Mile (T) in 19:00 (scaled 4 miles) 2.2 Mile at 5:33 min/Mile (E) in 12:00 (scaled 2 miles) |
| 18 (7 to race) | 42 (70% max) | 23.8 | 2:12:00 | 2% | 23.8 Mile at 5:33 min/Mile (E) in 2:12:00 (scaled 22 miles) |
| 19 (6 to race) | 60 (100% max) | 24.9 | 2:02:30 | 3% | 8.6 Mile at 5:33 min/Mile (E) in 48:00 (scaled 8 miles) 8.7 Mile at 4:37 min/Mile (M) in 40:00 (scaled 8 miles) 1.1 Mile at 4:27 min/Mile (T) in 4:45 (scaled 1 miles) 4.3 Mile at 4:37 min/Mile (M) in 20:00 (scaled 4 miles) 1.1 Mile at 4:27 min/Mile (T) in 4:45 (scaled 1 miles) 1.1 Mile at 4:37 min/Mile (M) in 5:00 (scaled 1 miles) |
| 20 (5 to race) | 48 (80% max) | 23.8 | 2:02:00 | 3% | 2.2 Mile at 5:33 min/Mile (E) in 12:00 (scaled 2 miles) 4.3 Mile at 4:27 min/Mile (T) in 19:00 (scaled 4 miles) 10.8 Mile at 5:33 min/Mile (E) in 1:00:00 (scaled 10 miles) 4.3 Mile at 4:27 min/Mile (T) in 19:00 (scaled 4 miles) 2.2 Mile at 5:33 min/Mile (E) in 12:00 (scaled 2 miles) |
| 21 (4 to race) | 42 (70% max) | 23.8 | 2:12:00 | 2% | 23.8 Mile at 5:33 min/Mile (E) in 2:12:00 (scaled 22 miles) |
| 22 (3 to race) | 42 (70% max) | 23.9 | 1:57:30 | 3% | 6.5 Mile at 5:33 min/Mile (E) in 36:00 (scaled 6 miles) 2x [6.5 Mile at 4:37 min/Mile (M) in 30:00 (scaled 6 miles), 1.1 Mile at 4:27 min/Mile (T) in 4:45 (scaled 1 miles)] 2.2 Mile at 5:33 min/Mile (E) in 12:00 (scaled 2 miles) |
| 23 (2 to race) | 42 (70% max) | 20.5 | 1:46:30 | 1% | 2.2 Mile at 5:33 min/Mile (E) in 12:00 (scaled 2 miles) 3x [2.1 Mile at 4:27 min/Mile (T) in 9:30 (scaled 2 miles), 2 min at 5:33 min/Mile (E) for 0.4 Mile] 10.8 Mile at 5:33 min/Mile (E) in 1:00:00 (scaled 10 miles) |
| 24 (1 to race) | 30 (50% max) | 16.2 | 1:30:00 | 1% | 90 min at 5:33 min/Mile (E) for 16.2 Mile |
7.6 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) | 5.4 | 30:00 | 0% | 30 min at 5:33 min/Mile (E) for 5.4 Mile |
| 2 (23 to race) | 42 (70% max) | 5.4 | 30:00 | 0% | 30 min at 5:33 min/Mile (E) for 5.4 Mile |
| 3 (22 to race) | 42 (70% max) | 5.4 | 30:00 | 0% | 30 min at 5:33 min/Mile (E) for 5.4 Mile |
| 4 (21 to race) | 42 (70% max) | 10.5 | 58:16 | 1% | 25% of weekly distance, 10.5 Mile at 5:33 min/Mile (E) |
| 5 (20 to race) | 42 (70% max) | 10.5 | 58:16 | 1% | 25% of weekly distance, 10.5 Mile at 5:33 min/Mile (E) |
| 6 (19 to race) | 42 (70% max) | 10.5 | 58:16 | 1% | 25% of weekly distance, 10.5 Mile at 5:33 min/Mile (E) |
| 7 (18 to race) | 48 (80% max) | 18 | 1:26:30 | 2% | 2 Mile at 5:33 min/Mile (E) in 11:06 6 Mile at 4:37 min/Mile (M) in 27:42 1 Mile at 4:27 min/Mile (T) in 4:27 5 Mile at 4:37 min/Mile (M) in 23:05 1 Mile at 4:27 min/Mile (T) in 4:27 1 Mile at 4:37 min/Mile (M) in 4:37 2 Mile at 5:33 min/Mile (E) in 11:06 |
| 8 (17 to race) | 48 (80% max) | 20.8 | 1:48:54 | 1% | 2 Mile at 5:33 min/Mile (E) in 11:06 3 Mile at 4:27 min/Mile (T) in 13:21 60 min at 5:33 min/Mile (E) for 10.8 Mile 3 Mile at 4:27 min/Mile (T) in 13:21 2 Mile at 5:33 min/Mile (E) in 11:06 |
| 9 (16 to race) | 42 (70% max) | 18 | 1:39:54 | 2% | 18 Mile at 5:33 min/Mile (E) in 1:39:54 |
| 10 (15 to race) | 54 (90% max) | 20 | 1:35:44 | 1% | 2 Mile at 5:33 min/Mile (E) in 11:06 8 Mile at 4:37 min/Mile (M) in 36:56 1 Mile at 4:27 min/Mile (T) in 4:27 4 Mile at 4:37 min/Mile (M) in 18:28 1 Mile at 4:27 min/Mile (T) in 4:27 2 Mile at 4:37 min/Mile (M) in 9:14 2 Mile at 5:33 min/Mile (E) in 11:06 |
| 11 (14 to race) | 54 (90% max) | 21.8 | 1:57:21 | 1% | 2 Mile at 5:33 min/Mile (E) in 11:06 2x [2 Mile at 4:27 min/Mile (T) in 8:54 , recover for 2 min] 60 min at 5:33 min/Mile (E) for 10.8 Mile 3 Mile at 4:27 min/Mile (T) in 13:21 2 Mile at 5:33 min/Mile (E) in 11:06 |
| 12 (13 to race) | 42 (70% max) | 20 | 1:51:00 | 2% | 20 Mile at 5:33 min/Mile (E) in 1:51:00 |
| 13 (12 to race) | 60 (100% max) | 22 | 1:46:50 | 2% | 4 Mile at 5:33 min/Mile (E) in 22:12 8 Mile at 4:37 min/Mile (M) in 36:56 1 Mile at 4:27 min/Mile (T) in 4:27 6 Mile at 4:37 min/Mile (M) in 27:42 1 Mile at 4:27 min/Mile (T) in 4:27 2 Mile at 5:33 min/Mile (E) in 11:06 |
| 14 (11 to race) | 54 (90% max) | 22 | 1:57:18 | 2% | 2 Mile at 5:33 min/Mile (E) in 11:06 4 Mile at 4:27 min/Mile (T) in 17:48 10 Mile at 5:33 min/Mile (E) in 55:30 2x [2 Mile at 4:27 min/Mile (T) in 8:54 , recover for 2 min] 2 Mile at 5:33 min/Mile (E) in 11:06 |
| 15 (10 to race) | 48 (80% max) | 20 | 1:51:00 | 2% | 20 Mile at 5:33 min/Mile (E) in 1:51:00 |
| 16 (9 to race) | 60 (100% max) | 22 | 1:48:42 | 3% | 6 Mile at 5:33 min/Mile (E) in 33:18 2x [6 Mile at 4:37 min/Mile (M) in 27:42 , 1 Mile at 4:27 min/Mile (T) in 4:27 ] 2 Mile at 5:33 min/Mile (E) in 11:06 |
| 17 (8 to race) | 54 (90% max) | 22 | 1:53:18 | 3% | 2 Mile at 5:33 min/Mile (E) in 11:06 4 Mile at 4:27 min/Mile (T) in 17:48 10 Mile at 5:33 min/Mile (E) in 55:30 4 Mile at 4:27 min/Mile (T) in 17:48 2 Mile at 5:33 min/Mile (E) in 11:06 |
| 18 (7 to race) | 42 (70% max) | 22 | 2:02:06 | 2% | 22 Mile at 5:33 min/Mile (E) in 2:02:06 |
| 19 (6 to race) | 60 (100% max) | 23 | 1:53:19 | 2% | 8 Mile at 5:33 min/Mile (E) in 44:24 8 Mile at 4:37 min/Mile (M) in 36:56 1 Mile at 4:27 min/Mile (T) in 4:27 4 Mile at 4:37 min/Mile (M) in 18:28 1 Mile at 4:27 min/Mile (T) in 4:27 1 Mile at 4:37 min/Mile (M) in 4:37 |
| 20 (5 to race) | 48 (80% max) | 22 | 1:53:18 | 3% | 2 Mile at 5:33 min/Mile (E) in 11:06 4 Mile at 4:27 min/Mile (T) in 17:48 10 Mile at 5:33 min/Mile (E) in 55:30 4 Mile at 4:27 min/Mile (T) in 17:48 2 Mile at 5:33 min/Mile (E) in 11:06 |
| 21 (4 to race) | 42 (70% max) | 22 | 2:02:06 | 2% | 22 Mile at 5:33 min/Mile (E) in 2:02:06 |
| 22 (3 to race) | 42 (70% max) | 22 | 1:48:42 | 3% | 6 Mile at 5:33 min/Mile (E) in 33:18 2x [6 Mile at 4:37 min/Mile (M) in 27:42 , 1 Mile at 4:27 min/Mile (T) in 4:27 ] 2 Mile at 5:33 min/Mile (E) in 11:06 |
| 23 (2 to race) | 42 (70% max) | 19.2 | 1:39:18 | 1% | 2 Mile at 5:33 min/Mile (E) in 11:06 3x [2 Mile at 4:27 min/Mile (T) in 8:54 , 2 min at 5:33 min/Mile (E) for 0.4 Mile] 10 Mile at 5:33 min/Mile (E) in 55:30 |
| 24 (1 to race) | 30 (50% max) | 16.2 | 1:30:00 | 1% | 90 min at 5:33 min/Mile (E) for 16.2 Mile |
