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2012 Turkety Trot by Charlotte Kopp

Jack Daniels' Interval Paces

Link to a printable version of these charts.

To use the charts, you need to know three things:

  1. Your finish time in your most recent race
  2. The type of workout being done
  3. Distances in workout

Find the line that closest reflects your most recent race time and note your Vdot. Read across that line to find target paces for different distances.

 

Most Recent Race Times

Target Workout Pace

5K
10K
Half
Vdot
400
800
1000
1200
16:07 33:28:00 1:13:53 64 77 2:34 3:12 3:51
16:20 33:55:00 1:14:53 63 78 2:36 3:15 3:54
16:34 34:23:00 1:15:57 62 79 2:38 3:17 3:57
16:48 34:52:00 1:17:02 61 80 2:40 3:20 4:00
17:03 35:22:00 1:18:09 60 81 2:42 3:23 4:03
17:17 35:52:00 1:19:18 59 82 2:44 3:25 4:07
17:33 36:24:00 1:20:30 58 83 2:46 3:28 4:10
17:49 36:57:00 1:21:43 57 85 2:50 3:31 4:15
18:05 37:31:00 1:23:00 56 86 2:52 3:34 4:18
18:22 38:06:00 1:24:18 55 87 2:54 3:37 4:21
18:40 38:42:00 1:25:40 54 88 2:56 3:41 4:25
18:58 39:20:00 1:27:04 53 90 3:00 3:45 4:30
19:17 40:00:00 1:28:30 52 91 3:02 3:48 4:33
19:36 40:40:00 1:30:00 51 92 3:04 3:51 4:36
19:57 41:21:00 1:31:55 50 93 3:06 3:55 4:41
20:18 42:04:00 1:33:12 49 95 3:10 3:58 4:45
20:39 42:50:00 1:34:53 48 96 3:12 4:02 4:49
21:02 43:36:00 1:36:38 47 98 3:16 4:06 4:54
21:25 44:25:00 1:38:27 46 1:40 3:20 4:11 5:00
21:50 45:16:00 1:40:20 45 1:42 3:24 4:16 5:06
22:15 46:09:00 1:42:17 44 1:44 3:28 4:21 5:12
22:41 47:04:00 1:44:20 43 1:46 3:32 4:26 5:18
23:09 48:00:00 1:45:27 42 1:48 3:36 4:31 5:24
23:38 49:00:00 1:48:40 41 1:50 3:40 4:36 5:30
24:08:00 50:03:00 1:50:59 40 1:52 3:44 4:42 5:36
24:39:00 51:09:00 1:53:24 39 1:54 3:48 4:48 5:42
25:12:00 52:17:00 1:55:55 38 1:56 3:52 4:54 5:48
25:46:00 53:30:00 1:58:34 37 1:59 3:58 5:00 5:57
26:22:00 54:44:00 2:01:19 36 2:02 4:04 5:05 6:06
27:00:00 56:03:00 2:04:13 35 2:06 4:12 5:15 6:18
27:39:00 57:26:00 2:07:16 34 2:08 4:16 5:20 6:24
28:21:00 58:54:00 2:10:27 33 2:11 4:22 5:28 6:33
29:05:00 60:26:00 2:17:21 32 2:14 4:28 5:33 6:42
29:51:00 62:03:00 2:17:21 31 2:18 4:36 5:45 6:54
30:40:00 63:46:00 2:21:04 30 2:22 4:44 5:55 7:06

 2012 Billy Goat by Bob Kopac