Training Pace Zone Chart

VDOT training paces for Easy, Threshold, and Interval work.

Last reviewed 28 August 2026

Jack Daniels VDOT training paces (E, M, T, I, R) per km and per mile for VDOT 30–70.

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Enter any time not in the table. The reference chart below stays even pace at 42.195 km, 21.0975 km, or your chosen distance.

Your Training Paces

Easy (E)
4:54 – 5:27 /KM
Conversational effort. Suitable for easy runs, recovery runs, warm-ups, cool-downs, and most long runs.
Marathon (M)
4:32 /KM
Steady aerobic effort.
Threshold (T)
4:16 /KM
Comfortably hard. Suitable for tempo runs and cruise intervals.
Interval (I)
3:55 /KM
Hard 3–5 minute repetitions.
Repetition (R)
3:38 /KM
Short, fast, controlled repetitions.

VDOT: 49.8

RUNNERS LAB

Training pace zone chart

Jack Daniels VDOT training paces for Easy, Marathon, Threshold, Interval, and Repetition work — per km and per mile.

VDOT	E /km	E /mi	M /km	M /mi	T /km	T /mi	I /km	I /mi	R /km	R /mi
30	7:20 – 8:06	11:48 – 13:02	6:52	11:03	6:24	10:18	5:53	9:28	5:29	8:49
31	7:09 – 7:54	11:30 – 12:42	6:41	10:46	6:14	10:03	5:44	9:13	5:20	8:36
32	6:58 – 7:42	11:13 – 12:24	6:31	10:30	6:05	9:48	5:35	8:59	5:12	8:23
33	6:48 – 7:32	10:57 – 12:07	6:22	10:15	5:56	9:33	5:27	8:46	5:05	8:11
34	6:39 – 7:21	10:42 – 11:50	6:13	10:00	5:48	9:20	5:19	8:34	4:58	7:59
35	6:30 – 7:12	10:28 – 11:35	6:04	9:46	5:40	9:07	5:12	8:22	4:51	7:48
36	6:21 – 7:02	10:14 – 11:20	5:56	9:33	5:32	8:55	5:05	8:11	4:44	7:37
37	6:13 – 6:53	10:01 – 11:05	5:48	9:20	5:25	8:43	4:58	8:00	4:38	7:27
38	6:06 – 6:45	9:48 – 10:51	5:41	9:08	5:18	8:32	4:52	7:50	4:32	7:18
39	5:58 – 6:37	9:36 – 10:38	5:33	8:57	5:12	8:22	4:46	7:40	4:26	7:09
40	5:51 – 6:29	9:25 – 10:26	5:27	8:45	5:06	8:12	4:40	7:31	4:21	7:00
41	5:44 – 6:21	9:14 – 10:14	5:20	8:35	5:00	8:02	4:35	7:22	4:16	6:52
42	5:38 – 6:14	9:03 – 10:02	5:14	8:25	4:54	7:53	4:29	7:13	4:11	6:44
43	5:31 – 6:07	8:53 – 9:51	5:08	8:15	4:48	7:44	4:24	7:05	4:06	6:36
44	5:25 – 6:01	8:43 – 9:40	5:02	8:06	4:43	7:35	4:19	6:57	4:02	6:29
45	5:19 – 5:54	8:34 – 9:30	4:56	7:57	4:38	7:27	4:15	6:50	3:57	6:22
46	5:14 – 5:48	8:25 – 9:20	4:51	7:48	4:33	7:19	4:10	6:43	3:53	6:15
47	5:09 – 5:42	8:16 – 9:11	4:46	7:40	4:28	7:12	4:06	6:36	3:49	6:09
48	5:03 – 5:37	8:08 – 9:02	4:41	7:32	4:24	7:04	4:02	6:29	3:45	6:02
49	4:58 – 5:31	8:00 – 8:53	4:36	7:24	4:19	6:57	3:58	6:23	3:41	5:56
50	4:54 – 5:26	7:52 – 8:44	4:31	7:16	4:15	6:51	3:54	6:16	3:38	5:51
51	4:49 – 5:21	7:45 – 8:36	4:27	7:09	4:11	6:44	3:50	6:10	3:34	5:45
52	4:44 – 5:16	7:38 – 8:28	4:22	7:02	4:07	6:38	3:47	6:05	3:31	5:40
53	4:40 – 5:11	7:31 – 8:20	4:18	6:55	4:03	6:32	3:43	5:59	3:28	5:34
54	4:36 – 5:06	7:24 – 8:13	4:14	6:49	4:00	6:26	3:40	5:54	3:25	5:29
55	4:32 – 5:02	7:17 – 8:06	4:10	6:43	3:56	6:20	3:36	5:48	3:22	5:24
56	4:28 – 4:57	7:11 – 7:59	4:06	6:36	3:53	6:15	3:33	5:43	3:19	5:20
57	4:24 – 4:53	7:05 – 7:52	4:03	6:31	3:49	6:09	3:30	5:38	3:16	5:15
58	4:20 – 4:49	6:59 – 7:45	3:59	6:25	3:46	6:04	3:27	5:34	3:13	5:11
59	4:17 – 4:45	6:53 – 7:39	3:56	6:19	3:43	5:59	3:25	5:29	3:10	5:07
60	4:13 – 4:41	6:48 – 7:33	3:52	6:14	3:40	5:54	3:22	5:25	3:08	5:02
61	4:10 – 4:38	6:42 – 7:27	3:49	6:09	3:37	5:50	3:19	5:20	3:05	4:58
62	4:07 – 4:34	6:37 – 7:21	3:46	6:04	3:34	5:45	3:16	5:16	3:03	4:54
63	4:04 – 4:30	6:32 – 7:15	3:43	5:59	3:32	5:41	3:14	5:12	3:01	4:51
64	4:00 – 4:27	6:27 – 7:10	3:40	5:54	3:29	5:36	3:11	5:08	2:58	4:47
65	3:57 – 4:24	6:22 – 7:04	3:37	5:49	3:26	5:32	3:09	5:04	2:56	4:43
66	3:55 – 4:20	6:17 – 6:59	3:34	5:45	3:24	5:28	3:07	5:01	2:54	4:40
67	3:52 – 4:17	6:13 – 6:54	3:31	5:40	3:21	5:24	3:05	4:57	2:52	4:37
68	3:49 – 4:14	6:08 – 6:49	3:29	5:36	3:19	5:20	3:02	4:53	2:50	4:33
69	3:46 – 4:11	6:04 – 6:44	3:26	5:32	3:17	5:16	3:00	4:50	2:48	4:30
70	3:44 – 4:08	6:00 – 6:40	3:24	5:28	3:14	5:13	2:58	4:47	2:46	4:27

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VDOT training pace reference from Jack Daniels’ system. Each row lists Easy, Marathon, Threshold, Interval, and Repetition paces per km and per mile.

Enter a recent race in the training pace calculator for your personal VDOT. This table is not a prescription.

Method

VDOT is estimated from race performance using Daniels’ oxygen-cost equations. Training paces are derived from %VO2max bands for each zone.

Easy (E) is a pace range. Marathon (M), Threshold (T), Interval (I), and Repetition (R) are single-target paces at VDOT fitness.

VDOT 30 through 70 in steps of 1. Mile paces use the exact km/mile conversion factor.

Full methodology →

Limits

Training estimates, not medical advice. Assumes the anchor race is recent and representative.

Does not replace coaching or account for injury history, heat, or hills.

FAQ

Can I download this table as CSV or JSON?

Yes. Use Download CSV for spreadsheets and Excel, or Download JSON for programmatic use. Both files include the full table on this page with source URL and last-updated date.

Can I cite this page?

Yes. Link to this URL and credit RunnersLab.app. CSV and JSON downloads include the source URL and update date for attribution.

What is VDOT?

Jack Daniels’ index of aerobic fitness from a race result. Higher VDOT means faster training paces at the same effort band.

What is threshold pace in Daniels training?

Comfortably hard tempo pace (T). At VDOT 50, threshold is about 4:33/km — check the row for your VDOT.

What is easy pace in Daniels training?

Easy (E) is a range, not one number — typically the slowest pace in the table row for your VDOT.