Jack Daniels Running Calculator
Calculate your training paces based on Jack Daniels' Running Formula. Input recent race time or a recent workout time to get VDOT, easy pace, marathon pace, threshold pace, interval pace, and repetition pace.
Published by:
isCalculator Editorial Team
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How to use this tool?
This calculator estimates your VDOT (a measure of running fitness) and training paces based on a recent race or hard workout, using Jack Daniels' running formula.
Step-by-Step Instructions
- Select a distance from the dropdown (e.g., 5 km, 10 km, Half Marathon). All distances are in kilometers or miles (1 mile is included).
- Enter your time in the format
hh:mm:ss(e.g.,0:25:00for a 5k) ormm:ss(e.g.,25:00). - Click the "Calculate" button.
- Your VDOT score will appear as a badge, followed by five training paces:
- Easy Pace – for recovery and long runs
- Marathon Pace – for race-specific training
- Threshold Pace – for tempo runs
- Interval Pace – for VO2 max workouts
- Repetition Pace – for speed work
Note: All paces are displayed in minutes per kilometer. If you need miles, convert by multiplying by 1.609. The calculator works best for race times between about 8 minutes (for 1.5 km) and 4+ hours (for marathon).
Tip: Use a recent, all-out effort for the most accurate VDOT estimate. Easy runs should feel comfortable, not forced.
Previous Results
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Frequently Asked Questions
It uses Jack Daniels' VDOT formula to estimate your running fitness and recommend training paces for different workout types.
Paces are approximations based on the VDOT model. Individual variation may occur. Use as a guide.
You can enter times for 1.5 km, 1 mile, 3 km, 5 km, 8 km, 10 km, 15 km, half marathon, or marathon.
