Free tool · Paces
Training Pace Calculator
Enter a recent race and get your five Jack Daniels training paces — easy, marathon, threshold, interval, and repetition — so every run in your week has a target instead of a guess.
Your five Daniels training zones, derived from the VDOT of the race you enter. Train each run at its zone — the most common mistake is running easy days too hard, which turns every day into junk-pace gray-zone mush.
Your training paces
Easy (E)
Daily aerobic mileage — most of your week. Conversational.
8:25 – 9:57/mi
Marathon (M)
Steady goal-marathon effort. Long-run finish segments.
7:39/mi
Threshold (T)
Comfortably hard — tempo runs and cruise intervals.
7:17/mi
Interval (I)
VO₂max work, ~3–5 min reps. Builds your ceiling.
6:07/mi
Repetition (R)
Fast 200–400m reps for speed and economy.
5:41/mi
Stop calculating. Start training.
These numbers are the first 30 seconds of what Shed does.
Shed reads your Apple Health, grounds your VDOT in your actual training — not one race — and writes the whole block: every workout, every pace, adjusted as life happens. The calculator gives you a snapshot; Shed gives you the plan.
Get your plan on iPhoneRun every day at its right pace
The fastest way to stop improving is to run every day in the gray zone — easy runs too hard, hard runs too easy. These five zones fix that. Most of your week lives in the easy range; threshold, interval, and repetition show up only on quality days; marathon pace anchors your goal-race work.
The paces come from the VDOT of the race you enter, so they’re calibrated to your current fitness. As you get faster, re-enter a newer race and the whole set moves with you.
Frequently asked
- How fast should my easy runs be?
- Slower than most runners think — the easy range here is roughly your marathon pace plus 1:00–1:45 per mile. Easy runs build aerobic volume without fatigue cost; running them faster doesn’t make you fitter, it just makes the hard days worse.
- What’s the difference between threshold and interval pace?
- Threshold (T) is “comfortably hard” — about your one-hour race effort — and trains your body to clear lactate; you hold it for tempo runs or long cruise intervals. Interval (I) is harder, around 3K–5K effort, run in 3–5 minute reps to raise your VO₂max ceiling.
- min/mile or min/km?
- Either — toggle the unit. The underlying paces are identical; only the display changes.