Jack Daniels Running Chart - Visual Guide to VDOT Training Zones
A visual guide to the Jack Daniels running chart with VDOT training zones, pace charts, and race equivalency diagrams. Learn how to use the VDOT system for optimal training.
Need a visual guide to the Jack Daniels running chart? This article breaks down the VDOT system with easy-to-read charts, training zone diagrams, and practical examples that help you understand and apply this proven training methodology.
The VDOT System at a Glance
The Jack Daniels VDOT chart maps your running fitness to a single number, which then determines your optimal training paces across five intensity zones.
How VDOT Works (Visual Overview)
Race Performance → VDOT Score → Training Paces
↓ ↓ ↓
5K: 22:00 → VDOT 45 → Easy: 5:08-5:44/km
Marathon: 4:49/km
Threshold: 4:25/km
Interval: 4:04/km
Repetition: 3:45/km
Calculate your exact VDOT with our Jack Daniels Running Calculator.
Training Zone Chart
The five Daniels training zones form a complete training system. Here's how they relate to effort level and purpose:
Training Zone Intensity Spectrum
| Zone | Effort Level | % of Max | Purpose |
|---|---|---|---|
| E (Easy) | ●○○○○ | 59-74% | Recovery, base building |
| M (Marathon) | ●●○○○ | 75-84% | Race-specific endurance |
| T (Threshold) | ●●●○○ | 83-88% | Lactate threshold |
| I (Interval) | ●●●●○ | 95-100% | VO2max development |
| R (Repetition) | ●●●●● | 105-115% | Speed and economy |
Zone Distribution in Weekly Training
For optimal adaptation, Daniels recommends this approximate distribution:
| Zone | Percentage of Weekly Volume |
|---|---|
| Easy (E) | 70-80% |
| Marathon (M) | 0-10% |
| Threshold (T) | 5-10% |
| Interval (I) | 5-10% |
| Repetition (R) | 0-5% |
Key insight: Most of your running should feel easy! The hard work happens in focused quality sessions.
VDOT to Performance Chart
This chart shows how VDOT translates to race performance across distances:
Performance Progression by VDOT
| Fitness Level | VDOT Range | 5K Range | Marathon Range |
|---|---|---|---|
| Beginner | 30-35 | 28:00-32:07 | 4:25-5:10 |
| Recreational | 36-42 | 24:00-27:19 | 3:39-4:17 |
| Intermediate | 43-50 | 20:46-23:30 | 3:02-3:34 |
| Advanced | 51-58 | 18:29-20:27 | 2:36-2:59 |
| Competitive | 59-65 | 16:58-18:15 | 2:18-2:33 |
| Elite | 66-75 | 15:16-16:46 | 1:59-2:16 |
| World Class | 76-85 | 14:07-15:07 | 1:49-1:58 |
Race Equivalency Chart
One of the most powerful features of the VDOT system is predicting equivalent performances across distances.
What Equal VDOT Looks Like
A runner with VDOT 50 would have these equivalent times:
| Distance | Time | Pace |
|---|---|---|
| 1500m | 4:37 | 3:05/km |
| Mile | 4:58 | 3:05/km |
| 5K | 20:46 | 4:09/km |
| 10K | 42:04 | 4:12/km |
| Half Marathon | 1:32:10 | 4:22/km |
| Marathon | 3:02:26 | 4:19/km |
Note: The pace per km increases with distance because you can't sustain the same percentage of VO2max for longer durations.
Why Predictions May Differ from Reality
| Factor | Impact on Performance |
|---|---|
| Training specificity | If you only train for 5K, marathon prediction is optimistic |
| Race experience | First-time marathoners often run slower than predicted |
| Course difficulty | Hills, wind, heat all slow you down |
| Pacing strategy | Going out too fast leads to slower times |
| Nutrition/hydration | Critical for half marathon+ distances |
Training Pace Chart by Common VDOT Values
Here's a quick-reference chart for common VDOT values:
VDOT 35-45 (Most Recreational Runners)
| VDOT | Easy | Marathon | Threshold | Interval |
|---|---|---|---|---|
| 35 | 6:39-7:27 | 6:17 | 5:47 | 5:20 |
| 37 | 6:17-7:01 | 5:56 | 5:29 | 5:04 |
| 39 | 5:57-6:38 | 5:37 | 5:11 | 4:49 |
| 41 | 5:38-6:17 | 5:19 | 4:55 | 4:35 |
| 43 | 5:22-5:59 | 5:04 | 4:41 | 4:22 |
| 45 | 5:08-5:44 | 4:49 | 4:25 | 4:04 |
All paces in min/km
VDOT 46-55 (Competitive Amateur Runners)
| VDOT | Easy | Marathon | Threshold | Interval |
|---|---|---|---|---|
| 46 | 5:00-5:35 | 4:42 | 4:20 | 4:00 |
| 48 | 4:46-5:19 | 4:29 | 4:09 | 3:50 |
| 50 | 4:34-5:06 | 4:19 | 3:55 | 3:37 |
| 52 | 4:22-4:53 | 4:09 | 3:49 | 3:31 |
| 54 | 4:11-4:40 | 3:59 | 3:40 | 3:23 |
| 55 | 4:06-4:35 | 3:54 | 3:31 | 3:15 |
All paces in min/km
VDOT 56-65 (Advanced to Competitive)
| VDOT | Easy | Marathon | Threshold | Interval |
|---|---|---|---|---|
| 56 | 4:01-4:29 | 3:50 | 3:27 | 3:12 |
| 58 | 3:51-4:18 | 3:41 | 3:19 | 3:04 |
| 60 | 3:43-4:08 | 3:33 | 3:10 | 2:55 |
| 62 | 3:35-3:59 | 3:26 | 3:04 | 2:50 |
| 64 | 3:27-3:51 | 3:18 | 2:58 | 2:44 |
| 65 | 3:23-3:47 | 3:17 | 2:53 | 2:39 |
All paces in min/km
Understanding Training Zone Purposes
E Zone: Building Your Foundation
Easy running provides the bulk of training stimulus without accumulating excessive fatigue.
Visual cue for effort: You should be able to hold a full conversation
Sample workouts:
- 45-90 minute easy runs
- Recovery runs (20-40 min) after hard days
- Long runs at steady easy effort
M Zone: Marathon-Specific Training
Marathon pace teaches your body to run efficiently at race intensity.
Visual cue for effort: Can speak in sentences but prefer not to
Sample workouts:
- 8-15 miles at marathon pace
- Marathon pace segments within long runs
- 2-3 × 3 miles at M pace with short recovery
T Zone: Raising Your Threshold
Threshold running improves your ability to clear lactate.
Visual cue for effort: Comfortably hard; can speak only in short phrases
Sample workouts:
- 20-40 min continuous tempo run
- Cruise intervals: 4-6 × 5-8 min with 1-2 min jog
- Progressive runs ending at T pace
I Zone: Developing Your Ceiling
Interval training maximizes your aerobic capacity.
Visual cue for effort: Hard; can only manage a few words
Sample workouts:
- 5-6 × 1000m with equal recovery jog
- 4 × 1200m at I pace
- 3 × 1600m with 3-4 min recovery
R Zone: Building Speed
Repetition work improves running economy and neuromuscular coordination.
Visual cue for effort: Very fast; focus on form and leg turnover
Sample workouts:
- 10-12 × 200m with full recovery (90-120 sec)
- 6-8 × 400m with 2-3 min recovery
- Mixed session: 4 × 200m, 4 × 400m
Sample Training Week by VDOT
Here's what a week might look like for a VDOT 45 runner training for a 10K:
| Day | Workout | Zone | Duration |
|---|---|---|---|
| Monday | Rest or Easy | E | 0-30 min |
| Tuesday | Intervals: 5 × 1000m | I | 45 min |
| Wednesday | Easy Run | E | 45 min |
| Thursday | Tempo: 25 min | T | 40 min |
| Friday | Rest or Easy | E | 0-30 min |
| Saturday | Long Run | E | 90 min |
| Sunday | Easy Run | E | 40 min |
Weekly totals: ~50-60 km
- Easy: ~80%
- Quality (T+I): ~20%
How to Read and Use the Charts
Step 1: Find Your VDOT
Use our Jack Daniels Running Calculator with a recent race time.
Step 2: Locate Your Row
Find the VDOT value closest to your calculated score in the charts above.
Step 3: Apply Training Paces
Use the paces for your daily training, not racing.
Step 4: Monitor and Adjust
- If paces feel too easy after several weeks: You may have improved
- If paces feel too hard: You may be fatigued or need to use a more recent race time
- Recalculate VDOT every 4-8 weeks
Common Mistakes When Using VDOT Charts
Running Easy Days Too Fast
The problem: Running 30-45 seconds/km faster than E pace
Why it matters: Compromises recovery, reduces quality of hard days
Solution: Trust the numbers; easy should feel genuinely easy
Using Outdated Race Times
The problem: Using a PR from 6+ months ago
Why it matters: Your current fitness may be different
Solution: Use races within the past 4-8 weeks, or run a time trial
Ignoring Conditions
The problem: Expecting chart paces in all conditions
Why it matters: Heat, altitude, wind, and hills all affect pace
Solution: Adjust effort, not pace, when conditions are challenging
Attempting Too Much Quality
The problem: Running T, I, or R workouts more than 2-3 times per week
Why it matters: Insufficient recovery leads to overtraining
Solution: Keep 70-80% of running at E pace
Related Resources
For more detailed information on VDOT training:
- Jack Daniels Running Calculator - Calculate your exact VDOT
- Jack Daniels Running Table - Complete numeric reference tables
- Running Interval Pace Calculator - Build custom interval workouts
- Running Pace Explained - Understanding pace fundamentals
- VO2max Calculator for Running - Estimate your aerobic capacity
Conclusion
The Jack Daniels running chart provides a clear, visual framework for training at the right intensities. By understanding the five training zones and their purposes, you can structure your training to maximize improvement while avoiding overtraining.
The key takeaways:
- Most running should be easy - Zone E comprises 70-80% of your training
- Quality matters more than quantity - Focus hard efforts at the right intensities
- Paces are personal - Your VDOT determines your optimal training paces
- Progress is gradual - Recalculate VDOT as your fitness improves
Start by finding your VDOT with our Jack Daniels Running Calculator, then use these charts to guide your training decisions.