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2010 Treetops to Rooftops by Bob Kopac

Jack Daniels' Threshold 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 Training Paces
5K
10K
Half
Vdot
400
1000
1200
Mile
16:07 33:28 1:13:53 64 83 3:29 4:09 5:36
16:20 33:55 1:14:54 63 84 3:32 4:12 5:41
16:34 34:23 1:15:57 62 85 3:34 4:15 5:45
16:48 34:52 1:17:02 61 86 3:37 4:20 5:50
17:03 35:22 1:18:09 60 88 3:40 4:24 5:54
17:17 35:52 1:19:18 59 89 3:43 4:27 5:59
17:33 36:24 1:20:30 58 90 3:45 4:30 6:04
17:49 36:57 1:21:43 57 91 3:49 4:33 6:09
18:05 37:31 1:23:00 56 93 3:53 4:37 6:15
18:22 38:06 1:24:18 55 94 3:56 4:41 6:20
18:40 38:42 1:25:40 54 95 4:00 4:45 6:26
18:58 39:20 1:27:04 53 97 4:04 4:50 6:32
19:17 40:00 1:28:30 52 98 4:07 4:55 6:38
19:36 40:40 1:30:00 51 1:40 4:11 5:00 6:44
19:57 41:21 1:31:55 50 1:42 4:15 5:05 6:51
20:18 42:04 1:33:12 49 1:43 4:20 5:10 6:55
20:39 42:50 1:34:53 48 1:45 4:24 5:15 7:02
21:02 43:36 1:36:38 47 1:47 4:29 5:21 7:10
21:25 44:25 1:38:27 46 1:49 4:33 5:27 7:17
21:50 45:16 1:40:20 45 1:51 4:38 5:33 7:25
22:15 46:09 1:42:17 44 1:53 4:43 5:39 7:33
22:41 47:04 1:44:20 43 1:55 4:48 5:45 7:42
23:09 48:00 1:45:27 42 1:57 4:54 5:51 7:52
23:38 49:00 1:48:40 41 2:00 5:00 5:58 8:02
24:08 50:03 1:50:59 40 2:02 5:06 6:05 8:12
24:39 51:09 1:53:24 39 2:05 5:13 6:14 8:23
25:12 52:17 1:55:55 38 2:07 5:19 6:21 8:33
25:46 53:30 1:58:34 37 2:10 5:26 6:30 8:44
26:22 54:44 2:01:19 36 2:13 5:33 6:39 8:55
27:00 56:03 2:04:13 35 2:16 5:41 6:48 9:07
27:39 57:26 2:07:16 34 2:19 5:48 6:57 9:20
28:21 58:54 2:10:27 33 2:22 5:56 7:06 9:37
29:05 60:26 2:17:21 32 2:26 6:05 7:18 9:47
29:51 62:03 2:17:21 31 2:30 6:15 7:30 10:02
30:40 63:46 2:21:04 30 2:34 6:24 7:42 10:18

 2011 Winter Run by Bob Kopac