Jack Daniels Calculator

Generate personalized training plans using Jack Daniels' methodology

Training Setup

Recent Race Distance (km)

Race Time

Hours

Minutes

Seconds

Weekly Mileage (km)

Training Phase

Your VDOT

44.5

Training Paces

EEasy

Recovery, aerobic base

6:26-5:22 /km

MMarathon

Marathon specific

5:06 /km

TThreshold

Lactate threshold

4:40 /km

IInterval

VO2max development

4:17 /km

RRepetition

Speed, economy

4:03 /km

Sample Week (Quality Phase)

MondayE

Easy run 40-50 min

TuesdayQ1

T: 4x1mi @ T pace, 1min rest

WednesdayE

Easy run 30-40 min

ThursdayE

Easy run 30-40 min

FridayQ2

I: 5x1000m @ I pace, 3min jog

SaturdayL

Long run (25% weekly mileage)

SundayE

Easy run or rest

Training Guidelines

Max Quality Session4.0 km

Max Long Run12.0 km

Weekly Volume40 km

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