VDOT Results

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Error

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

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.

WARNING: VO2Max 0 is out of range, VO2MaxHigh 87.448082108299 VO2MaxLow 11.349869615092
WARNING: VO2Max 0 is out of range, VO2MaxHigh 89.000517621038 VO2MaxLow 12.123936929911
WARNING: VO2Max 0 is out of range, VO2MaxHigh 90.38579446544 VO2MaxLow 12.593045370882
WARNING: VO2Max 0 is out of range, VO2MaxHigh 91.22302939763 VO2MaxLow 12.802340419429
WARNING: VO2Max 0 is out of range, VO2MaxHigh 93.652775929534 VO2MaxLow 13.181622003878
WARNING: VO2Max 0 is out of range, VO2MaxHigh 95.391111062209 VO2MaxLow 13.313140370703
WARNING: VO2Max 0 is out of range, VO2MaxHigh 100.7052292939 VO2MaxLow 13.420056178813
WARNING: VO2Max 0 is out of range, VO2MaxHigh 100.7052292939 VO2MaxLow 13.420056178813
Mile5K5 Mile10K10 MileHalf MarathonMarathon50K
0:30 (0:30/Mile)1:33 (0:30/Mile)2:30 (0:30/Mile)3:06 (0:30/Mile)5:00 (0:30/Mile)6:33 (0:30/Mile)13:06 (0:30/Mile)15:50 (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
(3rd Edition)
E/L 5:08 - 5:50
(5:33 in 2nd Edition)
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.

Time20:0025:0030:0035:0040:0045:0050:0055:0060:00
Modifed Pace4:27/Mile
4.5 Miles
4:30/Mile
5.6 Miles
4:32/Mile
6.6 Miles
4:34/Mile
7.7 Miles
4:36/Mile
8.7 Miles
4:38/Mile
9.7 Miles
4:39/Mile
10.8 Miles
4:41/Mile
11.7 Miles
4:42/Mile
12.8 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

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

VDOTV̇O2max5KShort TempoMid TempoLong TempoEasy400M600M800M1000M1200M1600M2000M3200M
8501:330:47/Mile1:02/Mile1:17/Mile2:22/Mile0:-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)
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. 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

VDOTV̇O2max5KMPMP+10MP+15MP+20MP+30MP+45MP+60HMPHMP+20HMP+30
8501:330:30/Mile0:40/Mile0:45/Mile0:50/Mile1:00/Mile1:15/Mile1:30/Mile0:30/Mile0:50/Mile1:00/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

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)
8501:330:30/Mile0:30/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).

TypePace20 sec30 sec
90% V̇O2max4:33/Mile118m176m
100% V̇O2max4:06/Mile131m196m
170% V̇O2max2:24/Mile222m333m
Jack Daniels R 200m3:37/Mile148m222m
Jack Daniels R 400m3:41/Mile145m218m
Jack Daniels R 800m3:43/Mile144m216m

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.

WARNING: VO2Max 0 is out of range, VO2MaxHigh 87.448082108299 VO2MaxLow 11.349869615092
WARNING: VO2Max 0 is out of range, VO2MaxHigh 87.448082108299 VO2MaxLow 11.349869615092
WARNING: VO2Max 0 is out of range, VO2MaxHigh 87.448082108299 VO2MaxLow 11.349869615092
WARNING: VO2Max 0 is out of range, VO2MaxHigh 87.448082108299 VO2MaxLow 11.349869615092
WARNING: VO2Max 0 is out of range, VO2MaxHigh 87.448082108299 VO2MaxLow 11.349869615092
WARNING: VO2Max 0 is out of range, VO2MaxHigh 87.448082108299 VO2MaxLow 11.349869615092
WARNING: VO2Max 0 is out of range, VO2MaxHigh 87.448082108299 VO2MaxLow 11.349869615092
WARNING: VO2Max 0 is out of range, VO2MaxHigh 87.448082108299 VO2MaxLow 11.349869615092
WARNING: VO2Max 0 is out of range, VO2MaxHigh 87.448082108299 VO2MaxLow 11.349869615092
WARNING: VO2Max 0 is out of range, VO2MaxHigh 87.448082108299 VO2MaxLow 11.349869615092
WARNING: VO2Max 0 is out of range, VO2MaxHigh 87.448082108299 VO2MaxLow 11.349869615092
WARNING: VO2Max 0 is out of range, VO2MaxHigh 87.448082108299 VO2MaxLow 11.349869615092
WARNING: VO2Max 0 is out of range, VO2MaxHigh 87.448082108299 VO2MaxLow 11.349869615092
WARNING: VO2Max 0 is out of range, VO2MaxHigh 87.448082108299 VO2MaxLow 11.349869615092
WARNING: VO2Max 0 is out of range, VO2MaxHigh 87.448082108299 VO2MaxLow 11.349869615092
WARNING: VO2Max 0 is out of range, VO2MaxHigh 87.448082108299 VO2MaxLow 11.349869615092
WARNING: VO2Max 0 is out of range, VO2MaxHigh 87.448082108299 VO2MaxLow 11.349869615092
WARNING: VO2Max 0 is out of range, VO2MaxHigh 87.448082108299 VO2MaxLow 11.349869615092
WARNING: VO2Max 0 is out of range, VO2MaxHigh 87.448082108299 VO2MaxLow 11.349869615092
WARNING: VO2Max 0 is out of range, VO2MaxHigh 87.448082108299 VO2MaxLow 11.349869615092
WARNING: VO2Max 0 is out of range, VO2MaxHigh 87.448082108299 VO2MaxLow 11.349869615092
Percent of V̇O2max40%45%50%55%60%65%70%75%80%85%90%95%100%105%110%115%120%125%130%135%140%
Pace0:30/Mile0:30/Mile0:30/Mile0:30/Mile0:30/Mile0:30/Mile0:30/Mile0:30/Mile0:30/Mile0:30/Mile0:30/Mile0:30/Mile0:30/Mile0:30/Mile0:30/Mile0:30/Mile0:30/Mile0:30/Mile0:30/Mile0:30/Mile0:30/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

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
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

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)
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.

WARNING: VO2Max 0 is out of range, VO2MaxHigh 87.448082108299 VO2MaxLow 11.349869615092
WARNING: VO2Max 0 is out of range, VO2MaxHigh 89.000517621038 VO2MaxLow 12.123936929911
WARNING: VO2Max 0 is out of range, VO2MaxHigh 90.38579446544 VO2MaxLow 12.593045370882
WARNING: VO2Max 0 is out of range, VO2MaxHigh 91.22302939763 VO2MaxLow 12.802340419429
WARNING: VO2Max 0 is out of range, VO2MaxHigh 93.652775929534 VO2MaxLow 13.181622003878
WARNING: VO2Max 0 is out of range, VO2MaxHigh 95.391111062209 VO2MaxLow 13.313140370703
WARNING: VO2Max 0 is out of range, VO2MaxHigh 100.7052292939 VO2MaxLow 13.420056178813
WARNING: VO2Max 0 is out of range, VO2MaxHigh 100.7052292939 VO2MaxLow 13.420056178813
WARNING: VO2Max 0 is out of range, VO2MaxHigh 87.448082108299 VO2MaxLow 11.349869615092
WARNING: VO2Max 0 is out of range, VO2MaxHigh 89.000517621038 VO2MaxLow 12.123936929911
WARNING: VO2Max 0 is out of range, VO2MaxHigh 90.38579446544 VO2MaxLow 12.593045370882
WARNING: VO2Max 0 is out of range, VO2MaxHigh 91.22302939763 VO2MaxLow 12.802340419429
WARNING: VO2Max 0 is out of range, VO2MaxHigh 93.652775929534 VO2MaxLow 13.181622003878
WARNING: VO2Max 0 is out of range, VO2MaxHigh 95.391111062209 VO2MaxLow 13.313140370703
WARNING: VO2Max 0 is out of range, VO2MaxHigh 100.7052292939 VO2MaxLow 13.420056178813
WARNING: VO2Max 0 is out of range, VO2MaxHigh 100.7052292939 VO2MaxLow 13.420056178813
WARNING: VO2Max 0 is out of range, VO2MaxHigh 87.448082108299 VO2MaxLow 11.349869615092
WARNING: VO2Max 0 is out of range, VO2MaxHigh 89.000517621038 VO2MaxLow 12.123936929911
WARNING: VO2Max 0 is out of range, VO2MaxHigh 90.38579446544 VO2MaxLow 12.593045370882
WARNING: VO2Max 0 is out of range, VO2MaxHigh 91.22302939763 VO2MaxLow 12.802340419429
WARNING: VO2Max 0 is out of range, VO2MaxHigh 93.652775929534 VO2MaxLow 13.181622003878
WARNING: VO2Max 0 is out of range, VO2MaxHigh 95.391111062209 VO2MaxLow 13.313140370703
WARNING: VO2Max 0 is out of range, VO2MaxHigh 100.7052292939 VO2MaxLow 13.420056178813
WARNING: VO2Max 0 is out of range, VO2MaxHigh 100.7052292939 VO2MaxLow 13.420056178813
WARNING: VO2Max 0 is out of range, VO2MaxHigh 87.448082108299 VO2MaxLow 11.349869615092
WARNING: VO2Max 0 is out of range, VO2MaxHigh 89.000517621038 VO2MaxLow 12.123936929911
WARNING: VO2Max 0 is out of range, VO2MaxHigh 90.38579446544 VO2MaxLow 12.593045370882
WARNING: VO2Max 0 is out of range, VO2MaxHigh 91.22302939763 VO2MaxLow 12.802340419429
WARNING: VO2Max 0 is out of range, VO2MaxHigh 93.652775929534 VO2MaxLow 13.181622003878
WARNING: VO2Max 0 is out of range, VO2MaxHigh 95.391111062209 VO2MaxLow 13.313140370703
WARNING: VO2Max 0 is out of range, VO2MaxHigh 100.7052292939 VO2MaxLow 13.420056178813
WARNING: VO2Max 0 is out of range, VO2MaxHigh 100.7052292939 VO2MaxLow 13.420056178813
WARNING: VO2Max 0 is out of range, VO2MaxHigh 87.448082108299 VO2MaxLow 11.349869615092
WARNING: VO2Max 0 is out of range, VO2MaxHigh 89.000517621038 VO2MaxLow 12.123936929911
WARNING: VO2Max 0 is out of range, VO2MaxHigh 90.38579446544 VO2MaxLow 12.593045370882
WARNING: VO2Max 0 is out of range, VO2MaxHigh 91.22302939763 VO2MaxLow 12.802340419429
WARNING: VO2Max 0 is out of range, VO2MaxHigh 93.652775929534 VO2MaxLow 13.181622003878
WARNING: VO2Max 0 is out of range, VO2MaxHigh 95.391111062209 VO2MaxLow 13.313140370703
WARNING: VO2Max 0 is out of range, VO2MaxHigh 100.7052292939 VO2MaxLow 13.420056178813
WARNING: VO2Max 0 is out of range, VO2MaxHigh 100.7052292939 VO2MaxLow 13.420056178813
WARNING: VO2Max 0 is out of range, VO2MaxHigh 87.448082108299 VO2MaxLow 11.349869615092
WARNING: VO2Max 0 is out of range, VO2MaxHigh 89.000517621038 VO2MaxLow 12.123936929911
WARNING: VO2Max 0 is out of range, VO2MaxHigh 90.38579446544 VO2MaxLow 12.593045370882
WARNING: VO2Max 0 is out of range, VO2MaxHigh 91.22302939763 VO2MaxLow 12.802340419429
WARNING: VO2Max 0 is out of range, VO2MaxHigh 93.652775929534 VO2MaxLow 13.181622003878
WARNING: VO2Max 0 is out of range, VO2MaxHigh 95.391111062209 VO2MaxLow 13.313140370703
WARNING: VO2Max 0 is out of range, VO2MaxHigh 100.7052292939 VO2MaxLow 13.420056178813
WARNING: VO2Max 0 is out of range, VO2MaxHigh 100.7052292939 VO2MaxLow 13.420056178813
Heat IndexMile5K5 Mile10K10 MileHalf MarathonMarathon50K
<=40 f0:30 (0:30/Mile)1:33 (0:30/Mile)2:30 (0:30/Mile)3:06 (0:30/Mile)5:00 (0:30/Mile)6:33 (0:30/Mile)13:06 (0:30/Mile)15:50 (0:30/Mile)
50 f0:30 (0:30/Mile)1:33 (0:30/Mile)2:30 (0:30/Mile)3:06 (0:30/Mile)5:00 (0:30/Mile)6:33 (0:30/Mile)13:07 (0:30/Mile)15:53 (0:30/Mile)
60 f0:30 (0:30/Mile)1:33 (0:30/Mile)2:30 (0:30/Mile)3:06 (0:30/Mile)5:00 (0:30/Mile)6:33 (0:30/Mile)13:09 (0:30/Mile)15:56 (0:30/Mile)
70 f0:30 (0:30/Mile)1:33 (0:30/Mile)2:30 (0:30/Mile)3:06 (0:30/Mile)5:00 (0:30/Mile)6:33 (0:30/Mile)13:11 (0:30/Mile)15:59 (0:30/Mile)
80 f0:30 (0:30/Mile)1:33 (0:30/Mile)2:30 (0:30/Mile)3:06 (0:30/Mile)5:00 (0:30/Mile)6:33 (0:30/Mile)13:12 (0:30/Mile)16:02 (0:30/Mile)
90 f0:30 (0:30/Mile)1:33 (0:30/Mile)2:30 (0:30/Mile)3:06 (0:30/Mile)5:00 (0:30/Mile)6:34 (0:30/Mile)13:14 (0:30/Mile)16:05 (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. (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.

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.

WARNING: VO2Max 0 is out of range, VO2MaxHigh 87.448082108299 VO2MaxLow 11.349869615092
WARNING: VO2Max 0 is out of range, VO2MaxHigh 89.000517621038 VO2MaxLow 12.123936929911
WARNING: VO2Max 0 is out of range, VO2MaxHigh 90.38579446544 VO2MaxLow 12.593045370882
WARNING: VO2Max 0 is out of range, VO2MaxHigh 91.22302939763 VO2MaxLow 12.802340419429
WARNING: VO2Max 0 is out of range, VO2MaxHigh 93.652775929534 VO2MaxLow 13.181622003878
WARNING: VO2Max 0 is out of range, VO2MaxHigh 95.391111062209 VO2MaxLow 13.313140370703
WARNING: VO2Max 0 is out of range, VO2MaxHigh 100.7052292939 VO2MaxLow 13.420056178813
WARNING: VO2Max 0 is out of range, VO2MaxHigh 100.7052292939 VO2MaxLow 13.420056178813
WARNING: VO2Max 0 is out of range, VO2MaxHigh 87.448082108299 VO2MaxLow 11.349869615092
WARNING: VO2Max 0 is out of range, VO2MaxHigh 89.000517621038 VO2MaxLow 12.123936929911
WARNING: VO2Max 0 is out of range, VO2MaxHigh 90.38579446544 VO2MaxLow 12.593045370882
WARNING: VO2Max 0 is out of range, VO2MaxHigh 91.22302939763 VO2MaxLow 12.802340419429
WARNING: VO2Max 0 is out of range, VO2MaxHigh 93.652775929534 VO2MaxLow 13.181622003878
WARNING: VO2Max 0 is out of range, VO2MaxHigh 95.391111062209 VO2MaxLow 13.313140370703
WARNING: VO2Max 0 is out of range, VO2MaxHigh 100.7052292939 VO2MaxLow 13.420056178813
WARNING: VO2Max 0 is out of range, VO2MaxHigh 100.7052292939 VO2MaxLow 13.420056178813
WARNING: VO2Max 0 is out of range, VO2MaxHigh 87.448082108299 VO2MaxLow 11.349869615092
WARNING: VO2Max 0 is out of range, VO2MaxHigh 89.000517621038 VO2MaxLow 12.123936929911
WARNING: VO2Max 0 is out of range, VO2MaxHigh 90.38579446544 VO2MaxLow 12.593045370882
WARNING: VO2Max 0 is out of range, VO2MaxHigh 91.22302939763 VO2MaxLow 12.802340419429
WARNING: VO2Max 0 is out of range, VO2MaxHigh 93.652775929534 VO2MaxLow 13.181622003878
WARNING: VO2Max 0 is out of range, VO2MaxHigh 95.391111062209 VO2MaxLow 13.313140370703
WARNING: VO2Max 0 is out of range, VO2MaxHigh 100.7052292939 VO2MaxLow 13.420056178813
WARNING: VO2Max 0 is out of range, VO2MaxHigh 100.7052292939 VO2MaxLow 13.420056178813
WARNING: VO2Max 0 is out of range, VO2MaxHigh 87.448082108299 VO2MaxLow 11.349869615092
WARNING: VO2Max 0 is out of range, VO2MaxHigh 89.000517621038 VO2MaxLow 12.123936929911
WARNING: VO2Max 0 is out of range, VO2MaxHigh 90.38579446544 VO2MaxLow 12.593045370882
WARNING: VO2Max 0 is out of range, VO2MaxHigh 91.22302939763 VO2MaxLow 12.802340419429
WARNING: VO2Max 0 is out of range, VO2MaxHigh 93.652775929534 VO2MaxLow 13.181622003878
WARNING: VO2Max 0 is out of range, VO2MaxHigh 95.391111062209 VO2MaxLow 13.313140370703
WARNING: VO2Max 0 is out of range, VO2MaxHigh 100.7052292939 VO2MaxLow 13.420056178813
WARNING: VO2Max 0 is out of range, VO2MaxHigh 100.7052292939 VO2MaxLow 13.420056178813
WARNING: VO2Max 0 is out of range, VO2MaxHigh 87.448082108299 VO2MaxLow 11.349869615092
WARNING: VO2Max 0 is out of range, VO2MaxHigh 89.000517621038 VO2MaxLow 12.123936929911
WARNING: VO2Max 0 is out of range, VO2MaxHigh 90.38579446544 VO2MaxLow 12.593045370882
WARNING: VO2Max 0 is out of range, VO2MaxHigh 91.22302939763 VO2MaxLow 12.802340419429
WARNING: VO2Max 0 is out of range, VO2MaxHigh 93.652775929534 VO2MaxLow 13.181622003878
WARNING: VO2Max 0 is out of range, VO2MaxHigh 95.391111062209 VO2MaxLow 13.313140370703
WARNING: VO2Max 0 is out of range, VO2MaxHigh 100.7052292939 VO2MaxLow 13.420056178813
WARNING: VO2Max 0 is out of range, VO2MaxHigh 100.7052292939 VO2MaxLow 13.420056178813
WARNING: VO2Max 0 is out of range, VO2MaxHigh 87.448082108299 VO2MaxLow 11.349869615092
WARNING: VO2Max 0 is out of range, VO2MaxHigh 89.000517621038 VO2MaxLow 12.123936929911
WARNING: VO2Max 0 is out of range, VO2MaxHigh 90.38579446544 VO2MaxLow 12.593045370882
WARNING: VO2Max 0 is out of range, VO2MaxHigh 91.22302939763 VO2MaxLow 12.802340419429
WARNING: VO2Max 0 is out of range, VO2MaxHigh 93.652775929534 VO2MaxLow 13.181622003878
WARNING: VO2Max 0 is out of range, VO2MaxHigh 95.391111062209 VO2MaxLow 13.313140370703
WARNING: VO2Max 0 is out of range, VO2MaxHigh 100.7052292939 VO2MaxLow 13.420056178813
WARNING: VO2Max 0 is out of range, VO2MaxHigh 100.7052292939 VO2MaxLow 13.420056178813
WARNING: VO2Max 0 is out of range, VO2MaxHigh 87.448082108299 VO2MaxLow 11.349869615092
WARNING: VO2Max 0 is out of range, VO2MaxHigh 89.000517621038 VO2MaxLow 12.123936929911
WARNING: VO2Max 0 is out of range, VO2MaxHigh 90.38579446544 VO2MaxLow 12.593045370882
WARNING: VO2Max 0 is out of range, VO2MaxHigh 91.22302939763 VO2MaxLow 12.802340419429
WARNING: VO2Max 0 is out of range, VO2MaxHigh 93.652775929534 VO2MaxLow 13.181622003878
WARNING: VO2Max 0 is out of range, VO2MaxHigh 95.391111062209 VO2MaxLow 13.313140370703
WARNING: VO2Max 0 is out of range, VO2MaxHigh 100.7052292939 VO2MaxLow 13.420056178813
WARNING: VO2Max 0 is out of range, VO2MaxHigh 100.7052292939 VO2MaxLow 13.420056178813
WARNING: VO2Max 0 is out of range, VO2MaxHigh 87.448082108299 VO2MaxLow 11.349869615092
WARNING: VO2Max 0 is out of range, VO2MaxHigh 89.000517621038 VO2MaxLow 12.123936929911
WARNING: VO2Max 0 is out of range, VO2MaxHigh 90.38579446544 VO2MaxLow 12.593045370882
WARNING: VO2Max 0 is out of range, VO2MaxHigh 91.22302939763 VO2MaxLow 12.802340419429
WARNING: VO2Max 0 is out of range, VO2MaxHigh 93.652775929534 VO2MaxLow 13.181622003878
WARNING: VO2Max 0 is out of range, VO2MaxHigh 95.391111062209 VO2MaxLow 13.313140370703
WARNING: VO2Max 0 is out of range, VO2MaxHigh 100.7052292939 VO2MaxLow 13.420056178813
WARNING: VO2Max 0 is out of range, VO2MaxHigh 100.7052292939 VO2MaxLow 13.420056178813
WARNING: VO2Max 0 is out of range, VO2MaxHigh 87.448082108299 VO2MaxLow 11.349869615092
WARNING: VO2Max 0 is out of range, VO2MaxHigh 89.000517621038 VO2MaxLow 12.123936929911
WARNING: VO2Max 0 is out of range, VO2MaxHigh 90.38579446544 VO2MaxLow 12.593045370882
WARNING: VO2Max 0 is out of range, VO2MaxHigh 91.22302939763 VO2MaxLow 12.802340419429
WARNING: VO2Max 0 is out of range, VO2MaxHigh 93.652775929534 VO2MaxLow 13.181622003878
WARNING: VO2Max 0 is out of range, VO2MaxHigh 95.391111062209 VO2MaxLow 13.313140370703
WARNING: VO2Max 0 is out of range, VO2MaxHigh 100.7052292939 VO2MaxLow 13.420056178813
WARNING: VO2Max 0 is out of range, VO2MaxHigh 100.7052292939 VO2MaxLow 13.420056178813
WARNING: VO2Max 0 is out of range, VO2MaxHigh 87.448082108299 VO2MaxLow 11.349869615092
WARNING: VO2Max 0 is out of range, VO2MaxHigh 89.000517621038 VO2MaxLow 12.123936929911
WARNING: VO2Max 0 is out of range, VO2MaxHigh 90.38579446544 VO2MaxLow 12.593045370882
WARNING: VO2Max 0 is out of range, VO2MaxHigh 91.22302939763 VO2MaxLow 12.802340419429
WARNING: VO2Max 0 is out of range, VO2MaxHigh 93.652775929534 VO2MaxLow 13.181622003878
WARNING: VO2Max 0 is out of range, VO2MaxHigh 95.391111062209 VO2MaxLow 13.313140370703
WARNING: VO2Max 0 is out of range, VO2MaxHigh 100.7052292939 VO2MaxLow 13.420056178813
WARNING: VO2Max 0 is out of range, VO2MaxHigh 100.7052292939 VO2MaxLow 13.420056178813
WARNING: VO2Max 0 is out of range, VO2MaxHigh 87.448082108299 VO2MaxLow 11.349869615092
WARNING: VO2Max 0 is out of range, VO2MaxHigh 89.000517621038 VO2MaxLow 12.123936929911
WARNING: VO2Max 0 is out of range, VO2MaxHigh 90.38579446544 VO2MaxLow 12.593045370882
WARNING: VO2Max 0 is out of range, VO2MaxHigh 91.22302939763 VO2MaxLow 12.802340419429
WARNING: VO2Max 0 is out of range, VO2MaxHigh 93.652775929534 VO2MaxLow 13.181622003878
WARNING: VO2Max 0 is out of range, VO2MaxHigh 95.391111062209 VO2MaxLow 13.313140370703
WARNING: VO2Max 0 is out of range, VO2MaxHigh 100.7052292939 VO2MaxLow 13.420056178813
WARNING: VO2Max 0 is out of range, VO2MaxHigh 100.7052292939 VO2MaxLow 13.420056178813
WARNING: VO2Max 0 is out of range, VO2MaxHigh 87.448082108299 VO2MaxLow 11.349869615092
WARNING: VO2Max 0 is out of range, VO2MaxHigh 89.000517621038 VO2MaxLow 12.123936929911
WARNING: VO2Max 0 is out of range, VO2MaxHigh 90.38579446544 VO2MaxLow 12.593045370882
WARNING: VO2Max 0 is out of range, VO2MaxHigh 91.22302939763 VO2MaxLow 12.802340419429
WARNING: VO2Max 0 is out of range, VO2MaxHigh 93.652775929534 VO2MaxLow 13.181622003878
WARNING: VO2Max 0 is out of range, VO2MaxHigh 95.391111062209 VO2MaxLow 13.313140370703
WARNING: VO2Max 0 is out of range, VO2MaxHigh 100.7052292939 VO2MaxLow 13.420056178813
WARNING: VO2Max 0 is out of range, VO2MaxHigh 100.7052292939 VO2MaxLow 13.420056178813
WARNING: VO2Max 0 is out of range, VO2MaxHigh 87.448082108299 VO2MaxLow 11.349869615092
WARNING: VO2Max 0 is out of range, VO2MaxHigh 89.000517621038 VO2MaxLow 12.123936929911
WARNING: VO2Max 0 is out of range, VO2MaxHigh 90.38579446544 VO2MaxLow 12.593045370882
WARNING: VO2Max 0 is out of range, VO2MaxHigh 91.22302939763 VO2MaxLow 12.802340419429
WARNING: VO2Max 0 is out of range, VO2MaxHigh 93.652775929534 VO2MaxLow 13.181622003878
WARNING: VO2Max 0 is out of range, VO2MaxHigh 95.391111062209 VO2MaxLow 13.313140370703
WARNING: VO2Max 0 is out of range, VO2MaxHigh 100.7052292939 VO2MaxLow 13.420056178813
WARNING: VO2Max 0 is out of range, VO2MaxHigh 100.7052292939 VO2MaxLow 13.420056178813
WARNING: VO2Max 0 is out of range, VO2MaxHigh 87.448082108299 VO2MaxLow 11.349869615092
WARNING: VO2Max 0 is out of range, VO2MaxHigh 89.000517621038 VO2MaxLow 12.123936929911
WARNING: VO2Max 0 is out of range, VO2MaxHigh 90.38579446544 VO2MaxLow 12.593045370882
WARNING: VO2Max 0 is out of range, VO2MaxHigh 91.22302939763 VO2MaxLow 12.802340419429
WARNING: VO2Max 0 is out of range, VO2MaxHigh 93.652775929534 VO2MaxLow 13.181622003878
WARNING: VO2Max 0 is out of range, VO2MaxHigh 95.391111062209 VO2MaxLow 13.313140370703
WARNING: VO2Max 0 is out of range, VO2MaxHigh 100.7052292939 VO2MaxLow 13.420056178813
WARNING: VO2Max 0 is out of range, VO2MaxHigh 100.7052292939 VO2MaxLow 13.420056178813
WARNING: VO2Max 0 is out of range, VO2MaxHigh 87.448082108299 VO2MaxLow 11.349869615092
WARNING: VO2Max 0 is out of range, VO2MaxHigh 89.000517621038 VO2MaxLow 12.123936929911
WARNING: VO2Max 0 is out of range, VO2MaxHigh 90.38579446544 VO2MaxLow 12.593045370882
WARNING: VO2Max 0 is out of range, VO2MaxHigh 91.22302939763 VO2MaxLow 12.802340419429
WARNING: VO2Max 0 is out of range, VO2MaxHigh 93.652775929534 VO2MaxLow 13.181622003878
WARNING: VO2Max 0 is out of range, VO2MaxHigh 95.391111062209 VO2MaxLow 13.313140370703
WARNING: VO2Max 0 is out of range, VO2MaxHigh 100.7052292939 VO2MaxLow 13.420056178813
WARNING: VO2Max 0 is out of range, VO2MaxHigh 100.7052292939 VO2MaxLow 13.420056178813
AltitudeMile5K5 Mile10K10 MileHalf MarathonMarathon50K
0 Feet0:30 (0:30/Mile)1:33 (0:30/Mile)2:30 (0:30/Mile)3:06 (0:30/Mile)5:00 (0:30/Mile)6:33 (0:30/Mile)13:06 (0:30/Mile)15:50 (0:30/Mile)
1,000 Feet0:30 (0:30/Mile)1:33 (0:30/Mile)2:30 (0:30/Mile)3:06 (0:30/Mile)5:00 (0:30/Mile)6:33 (0:30/Mile)13:06 (0:30/Mile)15:50 (0:30/Mile)
2,000 Feet0:30 (0:30/Mile)1:33 (0:30/Mile)2:30 (0:30/Mile)3:06 (0:30/Mile)5:00 (0:30/Mile)6:33 (0:30/Mile)13:06 (0:30/Mile)15:50 (0:30/Mile)
3,000 Feet0:30 (0:30/Mile)1:33 (0:30/Mile)2:30 (0:30/Mile)3:06 (0:30/Mile)5:00 (0:30/Mile)6:33 (0:30/Mile)13:06 (0:30/Mile)15:50 (0:30/Mile)
4,000 Feet0:30 (0:30/Mile)1:33 (0:30/Mile)2:30 (0:30/Mile)3:06 (0:30/Mile)5:00 (0:30/Mile)6:33 (0:30/Mile)13:06 (0:30/Mile)15:50 (0:30/Mile)
5,000 Feet0:30 (0:30/Mile)1:33 (0:30/Mile)2:30 (0:30/Mile)3:06 (0:30/Mile)5:00 (0:30/Mile)6:33 (0:30/Mile)13:06 (0:30/Mile)15:50 (0:30/Mile)
6,000 Feet0:30 (0:30/Mile)1:33 (0:30/Mile)2:30 (0:30/Mile)3:06 (0:30/Mile)5:00 (0:30/Mile)6:33 (0:30/Mile)13:06 (0:30/Mile)15:50 (0:30/Mile)
7,000 Feet0:30 (0:30/Mile)1:33 (0:30/Mile)2:30 (0:30/Mile)3:06 (0:30/Mile)5:00 (0:30/Mile)6:33 (0:30/Mile)13:06 (0:30/Mile)15:50 (0:30/Mile)
8,000 Feet0:30 (0:30/Mile)1:33 (0:30/Mile)2:30 (0:30/Mile)3:06 (0:30/Mile)5:00 (0:30/Mile)6:33 (0:30/Mile)13:06 (0:30/Mile)15:50 (0:30/Mile)
9,000 Feet0:30 (0:30/Mile)1:33 (0:30/Mile)2:30 (0:30/Mile)3:06 (0:30/Mile)5:00 (0:30/Mile)6:33 (0:30/Mile)13:06 (0:30/Mile)15:50 (0:30/Mile)
10,000 Feet0:30 (0:30/Mile)1:33 (0:30/Mile)2:30 (0:30/Mile)3:06 (0:30/Mile)5:00 (0:30/Mile)6:33 (0:30/Mile)13:06 (0:30/Mile)15:50 (0:30/Mile)
11,000 Feet0:30 (0:30/Mile)1:33 (0:30/Mile)2:30 (0:30/Mile)3:06 (0:30/Mile)5:00 (0:30/Mile)6:33 (0:30/Mile)13:06 (0:30/Mile)15:50 (0:30/Mile)
12,000 Feet0:30 (0:30/Mile)1:33 (0:30/Mile)2:30 (0:30/Mile)3:06 (0:30/Mile)5:00 (0:30/Mile)6:33 (0:30/Mile)13:06 (0:30/Mile)15:50 (0:30/Mile)
13,000 Feet0:30 (0:30/Mile)1:33 (0:30/Mile)2:30 (0:30/Mile)3:06 (0:30/Mile)5:00 (0:30/Mile)6:33 (0:30/Mile)13:06 (0:30/Mile)15:50 (0:30/Mile)
14,000 Feet0:30 (0:30/Mile)1:33 (0:30/Mile)2:30 (0:30/Mile)3:06 (0:30/Mile)5:00 (0:30/Mile)6:33 (0:30/Mile)13:06 (0:30/Mile)15:50 (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)161:17:362%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)17.81:34:271%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)161:28:481%16 Mile at 5:33 min/Mile (E) in 1:28:48
4 (15 to race)54 (90% max)161:18:321%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)18.81:41:481%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)171:34:212%17 Mile at 5:33 min/Mile (E) in 1:34:21
7 (12 to race)60 (100% max)171:21:172%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)161:25:301%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)181:39:542%18 Mile at 5:33 min/Mile (E) in 1:39:54
10 (9 to race)60 (100% max)161:18:221%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)18.81:40:001%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)201:51:002%20 Mile at 5:33 min/Mile (E) in 1:51:00
13 (6 to race)60 (100% max)171:23:091%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)171:29:572%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)201:51:002%20 Mile at 5:33 min/Mile (E) in 1:51:00
16 (3 to race)54 (90% max)171:23:092%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)151:22:391%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/A16.21:30:001%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)00:000%No Quality Workout
2 (25 to race)54 (90% max)141:17:421%14 Mile at 5:33 min/Mile (E) in 1:17:42
3 (24 to race)48 (80% max)13.41:06:561%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)1054:540%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)00:000%No Quality Workout
6 (21 to race)48 (80% max)151:23:151%15 Mile at 5:33 min/Mile (E) in 1:23:15
7 (20 to race)60 (100% max)15.41:16:101%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)736:210%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)00:000%No Quality Workout
10 (17 to race)48 (80% max)161:28:481%16 Mile at 5:33 min/Mile (E) in 1:28:48
11 (16 to race)54 (90% max)161:17:361%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)843:480%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)00:000%No Quality Workout
14 (13 to race)54 (90% max)171:34:212%17 Mile at 5:33 min/Mile (E) in 1:34:21
15 (12 to race)48 (80% max)171:21:172%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)141:16:540%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)00:000%No Quality Workout
18 (9 to race)54 (90% max)181:39:542%18 Mile at 5:33 min/Mile (E) in 1:39:54
19 (8 to race)60 (100% max)20.41:39:152%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)141:15:480%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)00:000%No Quality Workout
22 (5 to race)54 (90% max)181:39:542%18 Mile at 5:33 min/Mile (E) in 1:39:54
23 (4 to race)54 (90% max)252:03:523%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)23.82:10:571%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)00:000%No Quality Workout
26 (1 to race)N/A16.21:30:001%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)5.430:000%30 min at 5:33 min/Mile (E) for 5.4 Mile
2 (22 to race)42 (70% max)5.430:000%30 min at 5:33 min/Mile (E) for 5.4 Mile
3 (21 to race)42 (70% max)5.430:000%30 min at 5:33 min/Mile (E) for 5.4 Mile
4 (20 to race)42 (70% max)10.558:161%25% of weekly distance, 10.5 Mile at 5:33 min/Mile (E)
5 (19 to race)42 (70% max)10.558:161%25% of weekly distance, 10.5 Mile at 5:33 min/Mile (E)
6 (18 to race)42 (70% max)10.558:161%25% of weekly distance, 10.5 Mile at 5:33 min/Mile (E)
7 (17 to race)48 (80% max)121:06:361%25% of weekly distance, 12 Mile at 5:33 min/Mile (E)
8 (16 to race)48 (80% max)11.71:00:001%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)19.31:46:061%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)13.51:14:551%25% of weekly distance, 13.5 Mile at 5:33 min/Mile (E)
11 (13 to race)54 (90% max)18.21:39:061%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)20.61:53:061%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)151:23:151%25% of weekly distance, 15 Mile at 5:33 min/Mile (E)
14 (10 to race)54 (90% max)24.52:10:122%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)171:22:132%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)151:23:151%25% of weekly distance, 15 Mile at 5:33 min/Mile (E)
17 (7 to race)54 (90% max)23.92:05:422%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)191:31:272%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)222:02:062%22 Mile at 5:33 min/Mile (E) in 2:02:06
20 (4 to race)48 (80% max)24.42:13:421%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)222:02:062%22 Mile at 5:33 min/Mile (E) in 2:02:06
22 (2 to race)42 (70% max)191:31:272%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)16.91:32:061%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)5.430:000%30 min at 5:33 min/Mile (E) for 5.4 Mile
2 (17 to race)42 (70% max)5.430:000%30 min at 5:33 min/Mile (E) for 5.4 Mile
3 (16 to race)42 (70% max)5.430:000%30 min at 5:33 min/Mile (E) for 5.4 Mile
4 (15 to race)42 (70% max)13.91:16:551%33% of weekly distance, 13.9 Mile at 5:33 min/Mile (E)
5 (14 to race)42 (70% max)13.91:16:551%33% of weekly distance, 13.9 Mile at 5:33 min/Mile (E)
6 (13 to race)42 (70% max)13.91:16:551%33% of weekly distance, 13.9 Mile at 5:33 min/Mile (E)
7 (12 to race)48 (80% max)14.41:19:551%30% of weekly distance, 14.4 Mile at 5:33 min/Mile (E)
8 (11 to race)48 (80% max)14.41:19:551%30% of weekly distance, 14.4 Mile at 5:33 min/Mile (E)
9 (10 to race)42 (70% max)6.334:571%15% of weekly distance, 6.3 Mile at 5:33 min/Mile (E)
10 (9 to race)54 (90% max)17.81:38:542%33% of weekly distance, 17.8 Mile at 5:33 min/Mile (E)
11 (8 to race)54 (90% max)17.81:38:542%33% of weekly distance, 17.8 Mile at 5:33 min/Mile (E)
12 (7 to race)42 (70% max)121:06:361%12 Mile at 5:33 min/Mile (E) in 1:06:36
13 (6 to race)60 (100% max)18.61:42:001%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)151:23:151%15 Mile at 5:33 min/Mile (E) in 1:23:15
15 (4 to race)60 (100% max)151:23:151%25% of weekly distance, 15 Mile at 5:33 min/Mile (E)
16 (3 to race)48 (80% max)18.61:42:001%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)121:06:361%12 Mile at 5:33 min/Mile (E) in 1:06:36
18 (1 to race)42 (70% max)6.334:571%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)5.430:000%30 min at 5:33 min/Mile (E) for 5.4 Mile
2 (23 to race)42 (70% max)5.430:000%30 min at 5:33 min/Mile (E) for 5.4 Mile
3 (22 to race)42 (70% max)5.430:000%30 min at 5:33 min/Mile (E) for 5.4 Mile
4 (21 to race)42 (70% max)10.558:161%25% of weekly distance, 10.5 Mile at 5:33 min/Mile (E)
5 (20 to race)42 (70% max)10.558:161%25% of weekly distance, 10.5 Mile at 5:33 min/Mile (E)
6 (19 to race)42 (70% max)10.558:161%25% of weekly distance, 10.5 Mile at 5:33 min/Mile (E)
7 (18 to race)48 (80% max)19.61:33:302%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)21.61:52:301%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)19.51:48:002%19.5 Mile at 5:33 min/Mile (E) in 1:48:00 (scaled 18 miles)
10 (15 to race)54 (90% max)21.81:43:302%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)22.42:00:211%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)21.62:00:002%21.6 Mile at 5:33 min/Mile (E) in 2:00:00 (scaled 20 miles)
13 (12 to race)60 (100% max)23.91:55:302%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)23.52:05:062%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)21.62:00:002%21.6 Mile at 5:33 min/Mile (E) in 2:00:00 (scaled 20 miles)
16 (9 to race)60 (100% max)23.91:57:303%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)23.82:02:003%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)23.82:12:002%23.8 Mile at 5:33 min/Mile (E) in 2:12:00 (scaled 22 miles)
19 (6 to race)60 (100% max)24.92:02:303%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)23.82:02:003%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)23.82:12:002%23.8 Mile at 5:33 min/Mile (E) in 2:12:00 (scaled 22 miles)
22 (3 to race)42 (70% max)23.91:57:303%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)20.51:46:301%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)16.21:30:001%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)5.430:000%30 min at 5:33 min/Mile (E) for 5.4 Mile
2 (23 to race)42 (70% max)5.430:000%30 min at 5:33 min/Mile (E) for 5.4 Mile
3 (22 to race)42 (70% max)5.430:000%30 min at 5:33 min/Mile (E) for 5.4 Mile
4 (21 to race)42 (70% max)10.558:161%25% of weekly distance, 10.5 Mile at 5:33 min/Mile (E)
5 (20 to race)42 (70% max)10.558:161%25% of weekly distance, 10.5 Mile at 5:33 min/Mile (E)
6 (19 to race)42 (70% max)10.558:161%25% of weekly distance, 10.5 Mile at 5:33 min/Mile (E)
7 (18 to race)48 (80% max)181:26:302%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)20.81:48:541%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)181:39:542%18 Mile at 5:33 min/Mile (E) in 1:39:54
10 (15 to race)54 (90% max)201:35:441%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)21.81:57:211%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)201:51:002%20 Mile at 5:33 min/Mile (E) in 1:51:00
13 (12 to race)60 (100% max)221:46:502%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)221:57:182%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)201:51:002%20 Mile at 5:33 min/Mile (E) in 1:51:00
16 (9 to race)60 (100% max)221:48:423%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)221:53:183%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)222:02:062%22 Mile at 5:33 min/Mile (E) in 2:02:06
19 (6 to race)60 (100% max)231:53:192%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)221:53:183%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)222:02:062%22 Mile at 5:33 min/Mile (E) in 2:02:06
22 (3 to race)42 (70% max)221:48:423%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)19.21:39:181%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)16.21:30:001%90 min at 5:33 min/Mile (E) for 16.2 Mile