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2012 Wally Waddle 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

 2007 Dutchess County Classic courtesy Karl Rabe of Poughkeepsie Journal