Updated: June 2024 | Expert-reviewed for athletic accuracy.
Optimize your training with the professional Jack Daniels Pace Calculator. Based on the “Daniels’ Running Formula,” this tool calculates your VDOT score and provides specific training paces to help you reach your peak performance.
Jack Daniels Pace Calculator
Your Estimated VDOT Score
Jack Daniels Pace Calculator Formula:
%max = 0.8 + 0.189439 * e^(-0.012778 * t) + 0.298956 * e^(-0.19326 * t)
VDOT = VO2 / %max
Source: Jack Daniels’ Running Formula Reference
Variables:
- v (Velocity): Running speed in meters per minute.
- t (Time): Duration of the run in minutes.
- VO2: Oxygen consumption for the given intensity.
- %max: The percentage of VO2 Max sustained for a specific duration.
- VDOT: A value representing a runner’s aerobic capacity and efficiency.
Related Calculators:
- → Age-Graded Running Calculator
- → Treadmill Incline Pace Converter
- → Marathon Time Predictor
- → Running Calorie Burner
What is a Jack Daniels Pace Calculator?
The Jack Daniels Pace Calculator, often known as the VDOT calculator, is based on the work of legendary running coach Jack Daniels, PhD. It uses race results to estimate a runner’s “VDOT”—a pseudo-VO2 max value that accounts for both aerobic capacity and running economy.
Unlike basic speed calculators, the VDOT system provides physiologically-specific training intensities. This ensures you aren’t running too fast on easy days or too slow during critical threshold workouts, maximizing physiological adaptation while minimizing injury risk.
How to Calculate Jack Daniels Pace (Example):
- Input a recent race result (e.g., a 5K time of 20:00).
- Calculate the speed in meters per minute ($v = 5000 / 20 = 250$).
- Solve for Oxygen cost (VO2) using the quadratic formula provided above.
- Adjust for the duration of effort using the %max drop-off curve.
- The resulting VDOT score identifies your optimal training paces for Easy, Threshold, and Interval runs.
Frequently Asked Questions (FAQ):
VDOT scores vary by fitness level. A beginner might have a VDOT of 30, while an elite marathoner might exceed 70. The score is relative to your own progress.
Yes, the VDOT system assumes equivalent physiological stress. However, endurance and fueling play a larger role in longer races.
Coach Daniels suggests updating your VDOT after a race or every 4–6 weeks of consistent training as your fitness improves.
VO2 Max is a lab measurement of oxygen capacity. VDOT is a “laboratory-free” score that combines your oxygen capacity with how efficiently you use it while running.