Jack Daniels VDOT pace chart.
The canonical Jack Daniels VDOT pace chart — Easy, Marathon, Threshold, Interval and Repetition paces for every VDOT, plus 5K, 10K, half-marathon and marathon times. Toggle min/mile or min/km.
Training paces by VDOT
| VDOT | E · Easy | M · Marathon | T · Threshold | I · Interval | R · Rep |
|---|---|---|---|---|---|
| 30 | 12:19 | 10:41 | 10:18 | 9:28 | 8:57 |
| 35 | 10:56 | 9:28 | 9:07 | 8:22 | 7:55 |
| 40 | 9:50 | 8:30 | 8:12 | 7:31 | 7:06 |
| 45 | 8:57 | 7:44 | 7:27 | 6:50 | 6:28 |
| 50 | 8:14 | 7:06 | 6:51 | 6:16 | 5:56 |
| 55 | 7:38 | 6:35 | 6:20 | 5:48 | 5:29 |
| 60 | 7:06 | 6:08 | 5:54 | 5:25 | 5:07 |
| 65 | 6:40 | 5:45 | 5:32 | 5:04 | 4:48 |
| 70 | 6:16 | 5:25 | 5:13 | 4:47 | 4:31 |
| 75 | 5:56 | 5:07 | 4:56 | 4:31 | 4:17 |
| 80 | 5:38 | 4:51 | 4:41 | 4:17 | 4:04 |
| 85 | 5:22 | 4:38 | 4:27 | 4:05 | 3:52 |
Paces shown per mi. Easy = 70% of vVDOT, Marathon = 84%, Threshold = 88%, Interval = 98%, Repetition = 105%.
Race times by VDOT
| VDOT | 5K | 10K | Half Marathon | Marathon |
|---|---|---|---|---|
| 30 | 30:41 | 1:03:49 | 2:21:17 | 4:49:49 |
| 35 | 26:59 | 56:02 | 2:04:13 | 4:16:06 |
| 40 | 24:06 | 50:01 | 1:50:54 | 3:49:37 |
| 45 | 21:49 | 45:13 | 1:40:14 | 3:28:16 |
| 50 | 19:56 | 41:20 | 1:31:31 | 3:10:40 |
| 55 | 18:22 | 38:06 | 1:24:16 | 2:55:55 |
| 60 | 17:03 | 35:22 | 1:18:09 | 2:43:22 |
| 65 | 15:55 | 33:02 | 1:12:54 | 2:32:35 |
| 70 | 14:56 | 31:01 | 1:08:23 | 2:23:13 |
| 75 | 14:04 | 29:15 | 1:04:26 | 2:14:59 |
| 80 | 13:18 | 27:42 | 1:00:57 | 2:07:43 |
| 85 | 12:37 | 26:19 | 57:51 | 2:01:15 |
Don't know your VDOT?
Use the VDOT calculator to get your score from any recent race result. Then look it up in the chart above.
Frequently asked
What is a VDOT pace chart?
A VDOT pace chart is the canonical Jack Daniels table that turns a single VDOT score into all five training paces — Easy (E), Marathon (M), Threshold (T), Interval (I) and Repetition (R) — for every common distance.
What VDOT do I need to run a sub-3 marathon?
Roughly VDOT 54. A sub-2:50 is around VDOT 58. A 2:30 marathon is VDOT 66. The chart below shows the marathon time for each VDOT.
Are these paces the same as Jack Daniels Running Formula?
Yes — we use the published Daniels-Gilbert formula (vo2 = −4.6 + 0.182258·v + 0.000104·v²; %max = 0.8 + 0.1894393·e^(−0.012778t) + 0.2989558·e^(−0.1932605t)). Same model, same numbers.
How do I read a VDOT pace chart?
Find your VDOT row. The columns show the goal pace for each training zone. Easy is what you run 80% of your weekly mileage at; Threshold is your cruise interval / tempo pace; Interval is your 3–5 minute rep pace; Repetition is your fast 200–400m work.