VDOT Pace Chart: Free Printable Tables for All 5 Training Paces (Jack Daniels)

If you've ever wanted Jack Daniels' VDOT tables on one page — without flipping through Daniels' Running Formula or paying for a subscription — this is it. Below are the full pace charts for VDOT 30 through 85: Easy, Marathon, Threshold, Interval and Repetition, in both min/mi and min/km. Bookmark it, print it, tape it to your fridge.

What VDOT actually is

VDOT is a single number — 30 to 85 for most adults — that captures your current aerobic fitness from a recent race. The genius of the system is that every training pace falls out of that one number, so you stop guessing and start prescribing.

The five paces:

• E — Easy: 65–79% VO2max. Conversational. The bulk of weekly volume.
• M — Marathon: 80–85% VO2max. Race pace for the marathon; tempo-adjacent for everyone else.
• T — Threshold: 86–88% VO2max. 'Comfortably hard' — the pace you could hold for ~1 hour.
• I — Interval: ~95–100% VO2max. Reps of 3–5 minutes. Builds your aerobic ceiling.
• R — Repetition: ~mile race pace. Short, fast, full recovery. Economy and speed.

How to use the chart

1. 01Race a 5K, 10K or half marathon hard within the last 6 weeks
2. 02Plug the time into a VDOT calculator to get your number
3. 03Find your VDOT row below — every pace you need is on that row
4. 04Re-check after every 6–10 weeks of consistent training

Skip the calculator and want the chart directly? Use the rows below — they're the exact paces from the official VDOT tables.

VDOT pace chart — min/mile

Format: E / M / T / I (per 400m) / R (per 400m). Easy pace uses the midpoint of the E range.

• VDOT 30 — E 12:40, M 11:02, T 10:18, I 2:22, R 2:14
• VDOT 35 — E 11:23, M 9:55, T 9:20, I 2:08, R 2:00
• VDOT 40 — E 10:26, M 9:09, T 8:36, I 1:57, R 1:50
• VDOT 45 — E 9:38, M 8:31, T 8:00, I 1:48, R 1:42
• VDOT 50 — E 8:59, M 7:58, T 7:29, I 1:40, R 1:34
• VDOT 52 — E 8:46, M 7:46, T 7:18, I 1:38, R 1:31
• VDOT 54 — E 8:33, M 7:36, T 7:08, I 1:35, R 1:29
• VDOT 56 — E 8:21, M 7:26, T 6:58, I 1:33, R 1:27
• VDOT 58 — E 8:09, M 7:16, T 6:49, I 1:31, R 1:25
• VDOT 60 — E 7:58, M 7:07, T 6:40, I 1:29, R 1:23
• VDOT 62 — E 7:48, M 6:58, T 6:32, I 1:27, R 1:21
• VDOT 64 — E 7:37, M 6:49, T 6:24, I 1:25, R 1:19
• VDOT 66 — E 7:28, M 6:41, T 6:16, I 1:23, R 1:17
• VDOT 68 — E 7:19, M 6:33, T 6:09, I 1:21, R 1:16
• VDOT 70 — E 7:11, M 6:26, T 6:02, I 1:20, R 1:14
• VDOT 75 — E 6:50, M 6:09, T 5:45, I 1:16, R 1:10
• VDOT 80 — E 6:32, M 5:54, T 5:30, I 1:12, R 1:07
• VDOT 85 — E 6:16, M 5:40, T 5:17, I 1:09, R 1:04

VDOT pace chart — min/km

• VDOT 30 — E 7:52, M 6:51, T 6:24, I 5:30, R 5:11
• VDOT 35 — E 7:04, M 6:09, T 5:48, I 4:57, R 4:39
• VDOT 40 — E 6:29, M 5:41, T 5:21, I 4:31, R 4:15
• VDOT 45 — E 5:59, M 5:17, T 4:58, I 4:11, R 3:56
• VDOT 50 — E 5:35, M 4:57, T 4:39, I 3:52, R 3:38
• VDOT 52 — E 5:27, M 4:49, T 4:32, I 3:46, R 3:32
• VDOT 54 — E 5:18, M 4:43, T 4:26, I 3:41, R 3:27
• VDOT 56 — E 5:11, M 4:37, T 4:20, I 3:36, R 3:22
• VDOT 58 — E 5:03, M 4:31, T 4:14, I 3:31, R 3:18
• VDOT 60 — E 4:57, M 4:25, T 4:09, I 3:27, R 3:13
• VDOT 62 — E 4:50, M 4:20, T 4:04, I 3:22, R 3:09
• VDOT 64 — E 4:44, M 4:14, T 3:58, I 3:18, R 3:04
• VDOT 66 — E 4:38, M 4:09, T 3:54, I 3:14, R 3:00
• VDOT 68 — E 4:33, M 4:04, T 3:49, I 3:09, R 2:57
• VDOT 70 — E 4:27, M 4:00, T 3:45, I 3:06, R 2:53
• VDOT 75 — E 4:14, M 3:49, T 3:34, I 2:57, R 2:43
• VDOT 80 — E 4:03, M 3:40, T 3:25, I 2:48, R 2:36
• VDOT 85 — E 3:53, M 3:31, T 3:17, I 2:41, R 2:29

What each pace is for

Easy (E)

60–75% of weekly volume. Builds capillary density, mitochondria and durability. If you're gasping on easy runs, you're sacrificing the engine you need to race. Cap continuous E runs at ~2:30 — beyond that, returns diminish and damage accumulates.

Marathon (M)

Specific to marathon prep. Workouts: 2 × 4 mi at M with 1 mi float, or a 16-mile long run with a 10 mi M finish. Non-marathoners can use M as a sustained aerobic effort once every 7–10 days.

Threshold (T)

The single most productive zone for distance runners. Workouts: 20–30 min continuous tempo, or 4 × 1 mi at T with 1' jog. Cap T volume at ~10% of weekly mileage.

Interval (I)

3–5 minute reps at I pace, with 2–3' jog recovery. Workouts: 5 × 1000m at I, or 6 × 800m. Total I volume per session: 8% of weekly mileage, or 10 km max.

Repetition (R)

Short, fast, full recovery. Workouts: 8 × 400m at R with 400m jog, or 10 × 200m. R pace builds economy and mechanics, not aerobic capacity. Cap per session: 5% of weekly mileage, or 8 km max.

How to use this chart in a real training week

A VDOT 50 runner training for a half marathon, 40 mpw:

• Mon: 6 mi @ E (8:59)
• Tue: 8 mi with 4 × 1 mi @ T (7:29) w/ 1' jog
• Wed: 5 mi @ E + 6 × 200m strides
• Thu: 7 mi with 5 × 1000m @ I (4:42 = 1:40/400) w/ 3' jog
• Fri: rest or 4 mi very easy
• Sat: 4 mi @ E + 6 × 400m @ R (1:34) w/ 400m jog
• Sun: 12 mi @ E with last 3 mi @ M (7:58)

Common mistakes

1. 01Running easy days too fast — by 30 sec/mi, costing you the workout the next day
2. 02Confusing T and M — T is 1-hour race pace; M is roughly 3-hour race pace for elites and proportionally longer for everyone else
3. 03Treating I as 5K pace — it's roughly 3K–5K race pace, and the recovery is 2–3' jog, not full rest
4. 04Skipping R work — adults stop developing speed precisely because they stop running fast
5. 05Updating VDOT after a bad race — re-test with a clean effort or trust your last good number

VDOT doesn't make you faster. It tells you exactly how fast to run so that what you're already doing actually works.