Jack Daniels Running Table - Complete VDOT Reference Guide
The complete Jack Daniels VDOT running table with training paces and race equivalents. Find your VDOT score and optimal training paces for Easy, Marathon, Threshold, Interval, and Repetition zones.
Looking for the Jack Daniels running table? This comprehensive guide provides the complete VDOT reference tables developed by legendary running coach Dr. Jack Daniels, along with training paces and race equivalents for every fitness level.
Whether you're a beginner trying to understand your current fitness or an experienced runner optimizing training paces, these tables give you the exact numbers you need.
What is VDOT?
VDOT is a running performance index created by Dr. Jack Daniels that represents your current running fitness. Unlike laboratory VO2max testing, VDOT incorporates both your aerobic capacity and running economy into a single score.
Key points about VDOT:
- Derived from the Daniels-Gilbert formula developed in the 1970s
- Ranges from approximately 30 (beginner) to 85+ (elite)
- Increases as your running fitness improves
- Used to calculate equivalent race times and training paces
Use our Jack Daniels Running Calculator to calculate your exact VDOT from any recent race.
Complete VDOT Race Equivalents Table
This table shows predicted race times for each VDOT value across standard race distances.
VDOT 30-40 (Beginner to Recreational)
| VDOT | 1500m | Mile | 5K | 10K | Half Marathon | Marathon |
|---|---|---|---|---|---|---|
| 30 | 7:04 | 7:37 | 32:07 | 1:06:48 | 2:28:00 | 5:09:58 |
| 31 | 6:52 | 7:24 | 31:10 | 1:04:50 | 2:23:45 | 4:59:52 |
| 32 | 6:41 | 7:12 | 30:18 | 1:02:59 | 2:19:44 | 4:50:21 |
| 33 | 6:31 | 7:01 | 29:29 | 1:01:14 | 2:15:56 | 4:41:22 |
| 34 | 6:21 | 6:50 | 28:43 | 59:34 | 2:12:19 | 4:32:54 |
| 35 | 6:12 | 6:40 | 28:00 | 58:00 | 2:08:53 | 4:24:54 |
| 36 | 6:03 | 6:31 | 27:19 | 56:31 | 2:05:36 | 4:17:20 |
| 37 | 5:55 | 6:22 | 26:41 | 55:06 | 2:02:29 | 4:10:10 |
| 38 | 5:47 | 6:13 | 26:05 | 53:46 | 1:59:30 | 4:03:23 |
| 39 | 5:39 | 6:05 | 25:31 | 52:30 | 1:56:40 | 3:56:55 |
| 40 | 5:32 | 5:58 | 24:58 | 51:18 | 1:53:56 | 3:50:46 |
VDOT 41-50 (Intermediate)
| VDOT | 1500m | Mile | 5K | 10K | Half Marathon | Marathon |
|---|---|---|---|---|---|---|
| 41 | 5:25 | 5:50 | 24:27 | 50:09 | 1:51:20 | 3:44:54 |
| 42 | 5:19 | 5:43 | 23:58 | 49:04 | 1:48:51 | 3:39:18 |
| 43 | 5:13 | 5:36 | 23:30 | 48:02 | 1:46:27 | 3:33:57 |
| 44 | 5:07 | 5:30 | 23:03 | 47:03 | 1:44:09 | 3:28:50 |
| 45 | 5:01 | 5:24 | 22:38 | 46:07 | 1:41:57 | 3:23:57 |
| 46 | 4:56 | 5:18 | 22:14 | 45:14 | 1:39:50 | 3:19:16 |
| 47 | 4:51 | 5:13 | 21:50 | 44:23 | 1:37:48 | 3:14:48 |
| 48 | 4:46 | 5:08 | 21:28 | 43:34 | 1:35:51 | 3:10:30 |
| 49 | 4:41 | 5:03 | 21:07 | 42:48 | 1:33:58 | 3:06:23 |
| 50 | 4:37 | 4:58 | 20:46 | 42:04 | 1:32:10 | 3:02:26 |
VDOT 51-60 (Advanced)
| VDOT | 1500m | Mile | 5K | 10K | Half Marathon | Marathon |
|---|---|---|---|---|---|---|
| 51 | 4:32 | 4:53 | 20:27 | 41:21 | 1:30:26 | 2:58:38 |
| 52 | 4:28 | 4:49 | 20:08 | 40:41 | 1:28:46 | 2:54:59 |
| 53 | 4:24 | 4:44 | 19:50 | 40:02 | 1:27:09 | 2:51:29 |
| 54 | 4:20 | 4:40 | 19:33 | 39:25 | 1:25:36 | 2:48:06 |
| 55 | 4:16 | 4:36 | 19:16 | 38:50 | 1:24:06 | 2:44:51 |
| 56 | 4:12 | 4:32 | 19:00 | 38:16 | 1:22:39 | 2:41:43 |
| 57 | 4:09 | 4:28 | 18:44 | 37:43 | 1:21:15 | 2:38:42 |
| 58 | 4:05 | 4:24 | 18:29 | 37:12 | 1:19:54 | 2:35:47 |
| 59 | 4:02 | 4:20 | 18:15 | 36:42 | 1:18:36 | 2:32:59 |
| 60 | 3:58 | 4:17 | 18:01 | 36:13 | 1:17:20 | 2:30:17 |
VDOT 61-70 (Competitive)
| VDOT | 1500m | Mile | 5K | 10K | Half Marathon | Marathon |
|---|---|---|---|---|---|---|
| 61 | 3:55 | 4:13 | 17:48 | 35:46 | 1:16:07 | 2:27:41 |
| 62 | 3:52 | 4:10 | 17:35 | 35:19 | 1:14:56 | 2:25:10 |
| 63 | 3:49 | 4:07 | 17:22 | 34:53 | 1:13:48 | 2:22:45 |
| 64 | 3:46 | 4:03 | 17:10 | 34:29 | 1:12:41 | 2:20:24 |
| 65 | 3:43 | 4:00 | 16:58 | 34:05 | 1:11:37 | 2:18:08 |
| 66 | 3:40 | 3:57 | 16:46 | 33:42 | 1:10:35 | 2:15:57 |
| 67 | 3:38 | 3:55 | 16:35 | 33:20 | 1:09:35 | 2:13:49 |
| 68 | 3:35 | 3:52 | 16:24 | 32:58 | 1:08:36 | 2:11:46 |
| 69 | 3:32 | 3:49 | 16:14 | 32:38 | 1:07:40 | 2:09:47 |
| 70 | 3:30 | 3:46 | 16:03 | 32:18 | 1:06:45 | 2:07:51 |
VDOT 71-80 (Elite)
| VDOT | 1500m | Mile | 5K | 10K | Half Marathon | Marathon |
|---|---|---|---|---|---|---|
| 71 | 3:27 | 3:44 | 15:53 | 31:58 | 1:05:52 | 2:06:00 |
| 72 | 3:25 | 3:41 | 15:44 | 31:40 | 1:05:01 | 2:04:12 |
| 73 | 3:22 | 3:39 | 15:34 | 31:21 | 1:04:11 | 2:02:27 |
| 74 | 3:20 | 3:36 | 15:25 | 31:04 | 1:03:23 | 2:00:45 |
| 75 | 3:18 | 3:34 | 15:16 | 30:47 | 1:02:36 | 1:59:06 |
| 76 | 3:16 | 3:32 | 15:07 | 30:30 | 1:01:51 | 1:57:30 |
| 77 | 3:13 | 3:29 | 14:59 | 30:14 | 1:01:07 | 1:55:57 |
| 78 | 3:11 | 3:27 | 14:50 | 29:58 | 1:00:24 | 1:54:27 |
| 79 | 3:09 | 3:25 | 14:42 | 29:43 | 59:43 | 1:52:59 |
| 80 | 3:07 | 3:23 | 14:34 | 29:28 | 59:03 | 1:51:34 |
Training Paces by VDOT
Once you know your VDOT, use the table below to find your training paces. All paces are shown in min/km.
Easy and Marathon Pace
| VDOT | Easy Pace Range | Marathon Pace |
|---|---|---|
| 30 | 7:43-8:40 | 7:21 |
| 35 | 6:39-7:27 | 6:17 |
| 40 | 5:49-6:30 | 5:28 |
| 45 | 5:08-5:44 | 4:49 |
| 50 | 4:34-5:06 | 4:19 |
| 55 | 4:06-4:35 | 3:54 |
| 60 | 3:43-4:08 | 3:33 |
| 65 | 3:23-3:47 | 3:17 |
| 70 | 3:06-3:28 | 3:01 |
| 75 | 2:52-3:11 | 2:49 |
| 80 | 2:39-2:57 | 2:38 |
Threshold and Interval Paces
| VDOT | Threshold Pace | Interval Pace | Repetition Pace |
|---|---|---|---|
| 30 | 6:46 | 6:14 | 5:45 |
| 35 | 5:47 | 5:20 | 4:55 |
| 40 | 5:02 | 4:37 | 4:16 |
| 45 | 4:25 | 4:04 | 3:45 |
| 50 | 3:55 | 3:37 | 3:20 |
| 55 | 3:31 | 3:15 | 2:59 |
| 60 | 3:10 | 2:55 | 2:41 |
| 65 | 2:53 | 2:39 | 2:26 |
| 70 | 2:38 | 2:26 | 2:14 |
| 75 | 2:25 | 2:14 | 2:03 |
| 80 | 2:14 | 2:03 | 1:53 |
Understanding the Five Training Zones
Jack Daniels defines five key training intensities, each with a specific purpose:
E - Easy Pace (59-74% vVO2max)
Easy runs form the foundation of your training. They should feel genuinely comfortable—you should be able to hold a full conversation. Benefits include:
- Builds aerobic base and capillary density
- Promotes recovery between hard sessions
- Develops fat-burning efficiency
- Should comprise 70-80% of weekly mileage
M - Marathon Pace (75-84% vVO2max)
Marathon pace is your predicted marathon race pace. Training at this intensity:
- Develops race-specific endurance
- Teaches efficient pacing
- Builds mental confidence for the marathon
- Used for marathon-specific long runs
T - Threshold Pace (83-88% vVO2max)
Threshold running improves your lactate clearance ability. Workouts include:
- Tempo runs of 20-40 minutes continuous
- Cruise intervals (e.g., 4 × 8 min with 2 min recovery)
- Builds ability to sustain faster paces
- Feels "comfortably hard"
I - Interval Pace (95-100% vVO2max)
Interval training develops your VO2max—the ceiling on aerobic performance:
- 3-5 minute work periods at hard effort
- Common workouts: 5 × 1000m or 4 × 1200m
- Recovery equals work time (1:1 ratio)
- Maximum aerobic development
R - Repetition Pace (105-115% vVO2max)
Repetition work develops speed, economy, and neuromuscular coordination:
- Short, fast efforts (200-400m)
- Full recovery between reps (2-4 min)
- Focus on form and leg speed
- Improves running economy at all paces
How to Use These Tables
-
Find your VDOT: Enter a recent race time (within 4-8 weeks) into our Jack Daniels Running Calculator
-
Locate your row: Find the VDOT closest to your calculated value
-
Read across for race predictions: Use equivalent times for goal-setting
-
Read training paces: Apply the appropriate paces to your workouts
-
Recalculate regularly: Update VDOT every 4-8 weeks as fitness changes
Important Considerations
Training specificity matters: Race predictions assume equal training for all distances. If you train primarily for 5K, your marathon prediction may be optimistic.
Conditions affect performance: Heat, humidity, altitude, and wind all impact race times. Adjust expectations accordingly.
Experience counts: First-time marathoners typically run slower than VDOT predicts due to pacing errors and nutrition challenges.
Recovery is essential: Don't attempt quality workouts at T, I, or R paces more than 2-3 times per week.
Related Resources
- Jack Daniels Running Calculator - Calculate your exact VDOT
- Jack Daniels Running Chart - Visual guide to training zones
- Running Interval Pace Calculator - Build custom interval workouts
- Running Pace Calculator - Convert between pace and speed
- Running Pace Explained - Complete guide to understanding pace
Conclusion
The Jack Daniels VDOT tables provide a scientific framework for training at the right intensities. By finding your VDOT and following the appropriate training paces, you can optimize your workouts and avoid the common mistake of training too hard on easy days or too easy on hard days.
Start by calculating your VDOT with our Jack Daniels Running Calculator, then use these tables to guide your training.