Jack Daniels' Threshold Paces

Link to a printable version of these charts.

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

Your finish time in your most recent race
The type of workout being done
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

Jack Daniels' Threshold Paces

Most Recent Race Times

Target Training Paces

5K

10K

Half

Vdot

400

1000

1200

Mile