| A | B | C | D | E | F | G | H | I | J | K | L | M | N | O | P | Q | R | S | T | U | V | AF | AG | AH | |
|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|
1 | |||||||||||||||||||||||||
2 | Height (cm): | 177 | Birthdate: | 10/30/1985 | Daniels' Training Tables Rev3.01.01 | Last Update: | 12/19/2018 | ||||||||||||||||||
3 | Weight (kg): | 85 | HRmax: | 184 | Male Peak Potential - 1/2 Mar | Custom | |||||||||||||||||||
4 | TRUE | TRUE | Rest HR: | 60 | A Collection of Jack Daniels' Related Guidelines (& Other Tools) | Open Class Standard: | 0:58:23 | Distance | ` | ||||||||||||||||
5 | Valid age range is between 5 and 100. Age = | 40 | H:MM:SS | AGP M-40: 53,09% | Lactate Threshold Zone (LT) | Age 40 Standard: | 1:00:31 | 10,0 | |||||||||||||||||
6 | Distance: | 1/2 Mar | Time: | 1:54:00 | VDOT = 38,73 | LT Pace: | 8:25 mile | 5:14 km | LT HR: | 162 - 169 | Peak Potential at 85 kg | 1:23:07 | 2 | ||||||||||||
7 | Zone / Distance | Recovery | Easy Aerobic Zone | Mod Aero | Hi Aero | Marathon | 1/2 Mar | 15k | 12k | 10k | 8k | 5k | 3k | 1 Mile | |||||||||||
8 | Heart Rate Tweak | Miles - 13,10938 | Meters - 21097,5 | Distance in Miles --> | 26,21876 | 13,10938 | 9,32057 | 7,45645 | 6,21371 | 4,97097 | 3,10686 | 1,86411 | 1,00000 | 6,21371 | |||||||||||
9 | 1. Lower 2. Medium | % V02max = 84,4.% | Distance in Meters --> | 42195,0 | 21097,5 | 15000,0 | 12000,0 | 10000,0 | 8000,0 | 5000,0 | 3000,0 | 1609,3 | 10000,0 | ||||||||||||
10 | 3. Higher | 1 | Daniels' Calculated % of VO2max --> | 80,9% | 84,4% | 86,9% | 88,5% | 89,8% | 91,3% | 94,1% | 97,6% | 104,3% | 89,8% | ||||||||||||
11 | % of HRmax | 65,0% | 70,0% | 72,5% | 75,0% | 77,9% | 80,8% | 83,7% | 86,7% | 88,8% | 90,2% | 91,3% | 92,5% | 94,9% | 97,9% | 100,0% | 91,3% | ||||||||
12 | % of HR Reserve | 48,1% | 55,5% | 59,2% | 62,9% | 67,2% | 71,5% | 75,8% | 80,3% | 83,4% | 85,4% | 87,1% | 88,9% | 92,5% | 97,0% | 100,0% | 87,1% | ||||||||
13 | Train / Race HR | 120 | 129 | 133 | 138 | 143 | 149 | 154 | 160 | 163 | 166 | 168 | 170 | 175 | 180 | 184 | 168 | ||||||||
14 | Pace / Mile | 11:30 | 10:42 | 10:21 | 10:00 | 9:42 | 9:23 | 9:04 | 8:42 | 8:31 | 8:24 | 8:19 | 8:12 | 7:59 | 7:44 | 7:27 | 8:19 | ||||||||
15 | Pace / km | 7:09 | 6:39 | 6:26 | 6:13 | 6:01 | 5:50 | 5:38 | 5:24 | 5:18 | 5:13 | 5:10 | 5:06 | 4:57 | 4:48 | 4:38 | 5:10 | ||||||||
16 | Points Grid | TRUE | TRUE | 2 | Race Projections --> | 3:57:41 | 1:54:00 | 1:19:25 | 1:02:41 | 0:51:40 | 0:40:47 | 0:24:47 | 0:14:25 | 0:07:27 | 0:51:40 | ||||||||||
17 | Distance Based Intensity Points Grid (Daniels) | *These calcs based on performance entered above | |||||||||||||||||||||||
18 | Points Factor | 0,100 | 0,175 | 0,225 | 0,267 | 0,325 | 0,380 | 0,467 | 0,583 | 0,634 | 0,683 | 0,703 | 0,743 | 0,883 | 0,939 | 1,000 | |||||||||
19 | 2 | KM | 1,4 | 2,3 | 2,9 | 3,3 | 3,9 | 4,4 | 5,3 | 6,3 | 6,7 | 7,1 | 7,3 | 7,6 | 8,8 | 9,0 | 9,3 | ||||||||
20 | 4 | KM | 2,9 | 4,7 | 5,8 | 6,6 | 7,8 | 8,8 | 10,5 | 12,6 | 13,4 | 14,3 | 14,5 | 15,2 | 17,5 | 18,0 | 18,5 | ||||||||
21 | 6 | KM | 4,3 | 7,0 | 8,7 | 9,9 | 11,7 | 13,3 | 15,8 | 18,9 | 20,1 | 21,4 | 21,8 | 22,7 | 26,3 | 27,1 | 27,8 | ||||||||
22 | 8 | KM | 5,7 | 9,3 | 11,6 | 13,3 | 15,7 | 17,7 | 21,0 | 25,2 | 26,8 | 28,5 | 29,1 | 30,3 | 35,0 | 36,1 | 37,0 | ||||||||
23 | 10 | KM | 7,1 | 11,6 | 14,5 | 16,6 | 19,6 | 22,1 | 26,3 | 31,5 | 33,5 | 35,7 | 36,3 | 37,9 | 43,8 | 45,1 | - | ||||||||
24 | 12 | KM | 8,6 | 14,0 | 17,4 | 19,9 | 23,5 | 26,5 | 31,6 | 37,8 | 40,2 | 42,8 | 43,6 | 45,5 | - | - | - | ||||||||
25 | 14 | KM | 10,0 | 16,3 | 20,2 | 23,2 | 27,4 | 31,0 | 36,8 | 44,1 | 47,0 | 49,9 | 50,9 | - | - | - | - | ||||||||
26 | 16 | KM | 11,4 | 18,6 | 23,1 | 26,5 | 31,3 | 35,4 | 42,1 | 50,4 | 53,7 | 57,1 | - | - | - | - | - | ||||||||
27 | 18 | KM | 12,9 | 20,9 | 26,0 | 29,8 | 35,2 | 39,8 | 47,4 | 56,7 | 60,4 | Intensity Points Calculator | |||||||||||||
28 | 20 | KM | 14,3 | 23,3 | 28,9 | 33,1 | 39,1 | 44,2 | 52,6 | 63,0 | 67,1 | 1 - Time & Distance | 3 - Distance & Pace | Mode | |||||||||||
29 | 22 | KM | 15,7 | 25,6 | 31,8 | 36,5 | 43,1 | 48,7 | 57,9 | 69,3 | - | 2 - Time & Pace | 4 - Time & Heart Rate | 1 | |||||||||||
30 | 24 | KM | 17,2 | 27,9 | 34,7 | 39,8 | 47,0 | 53,1 | 63,1 | 75,6 | - | h:mm:ss | KM | Pace | HeartRate | Factor | Points | ||||||||
31 | 26 | KM | 18,6 | 30,3 | 37,6 | 43,1 | 50,9 | 57,5 | 68,4 | 81,9 | - | 1:00:00 | 3,0 | 10:45 | 125 | too slow | |||||||||
32 | 28 | KM | 20,0 | 32,6 | 40,5 | 46,4 | 54,8 | 61,9 | 73,7 | - | - | 1:00:00 | 5,0 | 10:45 | 126 | too slow | |||||||||
33 | 30 | KM | 21,4 | 34,9 | 43,4 | 49,7 | 58,7 | 66,4 | 78,9 | - | - | 1:00:00 | 7,0 | 10:45 | 127 | too slow | |||||||||
34 | 32 | KM | 22,9 | 37,2 | 46,3 | 53,0 | 62,6 | 70,8 | 84,2 | - | - | 1:00:00 | 9,0 | 10:45 | 128 | 0,175 | 10,5 | ||||||||
35 | 34 | KM | 24,3 | 39,6 | 49,2 | 56,3 | 66,6 | 75,2 | 89,4 | - | - | 1:00:00 | 11,0 | 11:40 | 129 | 0,550 | 33,0 | ||||||||
36 | 36 | KM | 25,7 | 41,9 | 52,1 | 59,7 | 70,5 | 79,6 | 94,7 | - | - | 1:00:00 | 13,0 | 130 | 1,125 | 67,5 | |||||||||
37 | 38 | KM | 27,2 | 44,2 | 54,9 | 63,0 | 74,4 | 84,0 | 100,0 | - | - | 0,000 | 0,0 | ||||||||||||
38 | 40 | KM | 28,6 | 46,5 | 57,8 | 66,3 | 78,3 | 88,5 | 105,2 | - | - | 0,000 | 0,0 | ||||||||||||
39 | 42 | KM | 30,0 | 48,9 | 60,7 | 69,6 | 82,2 | 92,9 | 110,5 | - | - | 0,000 | 0,0 | ||||||||||||
40 | 44 | KM | 31,5 | 51,2 | 63,6 | 72,9 | 86,1 | 97,3 | 115,7 | - | - | 0,000 | 0,0 | ||||||||||||
41 | 46 | KM | 32,9 | 53,5 | 66,5 | 76,2 | 90,0 | 101,7 | 121,0 | - | - | 6:00:00 | 48,0 | 10:56 | 127,5 | 111,0 | |||||||||
42 | 48 | KM | 34,3 | 55,9 | 69,4 | 79,5 | 94,0 | 106,2 | 126,3 | - | - | Weekly Point Levels | |||||||||||||
43 | 50 | KM | 35,7 | 58,2 | 72,3 | 82,9 | 97,9 | 110,6 | 131,5 | - | - | Novice High School - 50 | College - 150 | ||||||||||||
44 | 52 | KM | 37,2 | 60,5 | 75,2 | 86,2 | 101,8 | 115,0 | 136,8 | - | - | Advanced High School - 100 | Elite - 200 | ||||||||||||
45 | This table calculates Intensity Points based on effort (Percent of HRmax) and distance of run. | ||||||||||||||||||||||||
46 | |||||||||||||||||||||||||
47 | Pace for Tempo Runs of 20 to 60 Minutes at VDOT 38,73 (Daniels) | TRUE | Add Time | Extended Projection Table | Age/Sex Grading | ||||||||||||||||||||
48 | Duration | 20 min | 25 min | 30 min | 35 min | 40 min | 45 min | 50 min | 55 min | 60 min | (mm:ss) | Age: | 40 | vs Age | 48 | 2015 Open Class Std | |||||||||
49 | Pace / km | 5:14 | 5:18 | 5:21 | 5:22 | 5:24 | 5:26 | 5:27 | 5:29 | 5:31 | 12:51 | Distance | Time | Pace/ km | TRUE | Pace/ km | miles | Male | Female | ||||||
50 | Approx Distance | 3,8 km | 4,7 km | 5,6 km | 6,5 km | 7,4 km | 8,3 km | 9,2 km | 10 km | 10,9 km | 12:11 | 1500m | 0:06:55 | 4:37 | 0:07:22 | 4:55 | 0,93206 | 0:03:25 | 0:03:53 | 1.5k - 3 mile | |||||
51 | 20 min run at Threshold Pace - Longer runs adjusted for proper intensity. | 10:14 | 1 Mile | 0:07:27 | 4:38 | 0:07:56 | 4:56 | 1,00000 | 0:03:42 | 0:04:12 | Times are | ||||||||||||||
52 | Jack Daniels Online Training Log | Run Smart Project (J.Daniels - Head Coach) | 9:03 | 2k | 0:09:23 | 4:41 | 0:10:00 | 5:00 | 1,24274 | 0:04:43 | 0:05:22 | taken from | |||||||||||||
53 | Interval Split Times In Metric Distances (Daniels) | TRUE | 8:09 | 3k | 0:14:25 | 4:48 | 0:15:22 | 5:07 | 1,86411 | 0:07:20 | 0:08:21 | Track | |||||||||||||
54 | Pace per / km | 100m | 200m | 300m | 400m | 600m | 800m | 1000m | 1200m | 1600m | 2 Mile | 0:15:32 | 4:50 | 0:16:33 | 5:09 | 2,00000 | 0:07:54 | 0:09:02 | Open Class | ||||||
55 | (R)epetition : 4:33 | 0:27 | 0:55 | 1:22 | 1:49 | 2:44 | 3:38 | 4:33 | 5:28 | 7:17 | 3 Mile | 0:23:53 | 4:57 | 0:25:26 | 5:16 | 3,00000 | 0:12:10 | 0:13:53 | Standards | ||||||
56 | (I)nterval : 4:48 | 0:29 | 0:58 | 1:26 | 1:55 | 2:53 | 3:50 | 4:48 | 5:45 | 7:41 | 5k | 0:24:47 | 4:57 | 0:26:24 | 5:17 | 3,10686 | 0:12:59 | 0:14:46 | |||||||
57 | (T)hreshold : 5:14 | 0:31 | 1:03 | 1:34 | 2:06 | 3:08 | 4:11 | 5:14 | 6:17 | 8:22 | 4 Mile | 0:32:24 | 5:02 | 0:34:30 | 5:22 | 4,00000 | 0:16:54 | 0:19:19 | |||||||
58 | 1500/Mile: 4:38 | 0:28 | 0:56 | 1:23 | 1:51 | 2:47 | 3:42 | 4:38 | 5:33 | 7:25 | 8k | 0:40:47 | 5:06 | 0:43:27 | 5:26 | 4,97097 | 0:21:12 | 0:24:02 | 5k - 50k | ||||||
59 | 5k Pace: 4:57 | 0:30 | 0:59 | 1:29 | 1:59 | 2:58 | 3:58 | 4:57 | 5:57 | 7:56 | 5 Mile | 0:41:02 | 5:06 | 0:43:43 | 5:26 | 5,00000 | 0:21:19 | 0:24:12 | Times are | ||||||
60 | 10k Pace: 5:10 | 0:31 | 1:02 | 1:33 | 2:04 | 3:06 | 4:08 | 5:10 | 6:12 | 8:16 | 10k | 0:51:40 | 5:10 | 0:55:02 | 5:30 | 6,21371 | 0:26:43 | 0:30:20 | taken from | ||||||
61 | Top 3 are Daniels' R, I, and T Paces - Bottom 3 are Generic 1 Mile, 5k, and 10k Paced Intervals | 12k | 1:02:41 | 5:13 | 1:06:46 | 5:34 | 7,45645 | 0:32:22 | 0:36:34 | Road | |||||||||||||||
62 | 0:52:28 | 15k | 1:19:25 | 5:18 | 1:24:35 | 5:38 | 9,32057 | 0:40:55 | 0:45:55 | Racing | |||||||||||||||
63 | McMillanRunning.com | Training Range Guideline Approximations | TRUE | 52:28 | 10 Mile | 1:25:34 | 5:19 | 1:31:08 | 5:40 | 10,00000 | 0:44:00 | 0:49:21 | Open Class | ||||||||||||
64 | Run Type | Anaerobic Int | Aerobic Int | Cruise Int | Tempo Int | Tempo | Steady | Easy | Long | 10:29.6 avg | 20k | 1:47:43 | 5:23 | 1:54:45 | 5:44 | 12,42742 | 0:55:15 | 1:01:40 | Standards | ||||||
65 | Race Pace | 1.6 k | 3k - 8k | 8k - 12k | 10k - 15k | 12k - 1/2m | 1/2m - 30k | MP+30-60 | MP+30-90 | 5 Splits | 1/2 Mar | 1:54:00 | 5:24 | 2:01:26 | 5:45 | 13,10938 | 0:58:23 | 1:05:12 | |||||||
66 | Pace / km | 4:38 | 4:48 - 5:06 | 5:06 - 5:13 | 5:10 - 5:18 | 5:13 - 5:24 | 5:24 - 5:31 | 5:57 - 6:15 | 5:57 - 6:34 | x 1,0 | 25k | 2:16:28 | 5:28 | 2:25:22 | 5:49 | 15,53428 | 1:10:05 | 1:17:45 | |||||||
67 | Heart Rate | TRUE | 166 - 156 | 160 - 153 | 138 | 129 | Subtract | 30k | 2:45:34 | 5:31 | 2:56:22 | 5:53 | 18,64114 | 1:25:10 | 1:34:20 | ||||||||||
68 | *Note: The Greg McMillan and Joe Friel tables are approximate representations, not exact duplications. | (mm:ss) | Marathon | 3:57:41 | 5:38 | 4:13:11 | 6:00 | 26,21876 | 2:02:57 | 2:15:25 | |||||||||||||||
69 | Joe Friel | Training Zone Approximations | FALSE | 3:11:49 | 50k | 4:44:32 | 5:41 | 5:03:06 | 6:04 | 31,06856 | 2:29:30 | 2:43:40 | |||||||||||||
70 | Zones (Based on Lactate Threshold - LT) | Zone 1 | Zone 2 | Zone 3 | Zone 4 | Zone 5a | Zone 5b | Zone 5c | - 3:11:27 | Racing Statistics | TRUE | Fastest Ages | |||||||||||||
71 | Zones by Heart Rate | < 141 | 141 - 147 | 149 - 156 | 157 - 164 | 166 - 169 | 171 - 176 | > 176 | 0:00:22 | IAAF | Age Grade | ARRS | M: 19-27 / F: 22-29 | ||||||||||||
72 | Zone Pace / mile | < 10:51 | 10:51 - 9:36 | 9:31 - 8:55 | 8:50 - 8:20 | 8:25 - 8:10 | 8:05 - 7:35 | > 7:35 | Yes | ||||||||||||||||
73 | Calc LTHR | 166 | FALSE | 185 | Calc FTPa | 8:25 | FALSE | 7:15 | Entry Time Grading | Male Peak Potential - 1/2 Mar | |||||||||||||||
74 | Male 40 | 1:54:00 | Open Std: | 0:58:23 | |||||||||||||||||||||
75 | Projected Adverse Impact of High Temperatures on 1/2 Mar Time (Daniels) | TRUE | Current Entry Time | (vdot 80,7) | Age 40 Std: | 1:00:31 | |||||||||||||||||||
76 | Temperature | 16° c | 18° c | 21° c | 24° c | 27° c | 29° c | 32° c | 35° c | 38° c | Hypothetical best time | Age 40 | |||||||||||||
77 | Adjusted Time | 1:54:00 | 1:54:51 | 1:55:43 | 1:56:34 | 1:57:25 | 1:58:17 | 1:59:08 | 1:59:59 | 2:00:50 | Grading Calcs are Based on | humanly possible at | BMI 27,1 | ||||||||||||
78 | Adj Pace / km | 5:24 | 5:27 | 5:29 | 5:32 | 5:34 | 5:36 | 5:39 | 5:41 | 5:44 | Time & VDOT. Distance is Irrelevant. | current age, wght 85 | 1:23:07 | ||||||||||||
79 | Performance is not adversely affected at 60° or lower. | Best time possible at | BMI 47,2 | ||||||||||||||||||||||
80 | 148 | kg | 2:11:42 | ||||||||||||||||||||||
81 | Projected Impact of Weight on 1/2 Mar Time (Daniels) | Age Grading | |||||||||||||||||||||||
82 | Male | age: | 40 | Height (cm): | 177,0 | Weight (kg): | 85 | TRUE | Time Difference | 0:04:02 | Free Form VDOT Calculator | ||||||||||||||
83 | Projected Weight | 93 | 89 | 85 | 81 | 77 | 74 | 70 | 66 | 62 | Open Class Equivalent | 1:49:58 | Miles | Time | %VO2max | ||||||||||
84 | Adjusted VDOT | 35,5 | 37,1 | 38,7 | 40,6 | 42,6 | 44,8 | 47,2 | 50,0 | 53,1 | Valid Age? | Yes | 5,0 | 0:20:28 | 95,16% | ||||||||||
85 | Estimated Time | 2:02:27 | 1:58:15 | 1:54:00 | 1:49:44 | 1:45:25 | 1:41:04 | 1:36:41 | 1:32:16 | 1:27:48 | VDOT = 87,4 | FALSE | |||||||||||||
86 | Est Pace / km | 5:48 | 5:36 | 5:24 | 5:12 | 5:00 | 4:47 | 4:35 | 4:22 | 4:10 | Weight | Time fields must be h:mm:ss format | |||||||||||||
87 | Estimated Times & Pace are +/- 2 seconds per mile | Weight Increment: | 4,5% | Current Weight - 85 | 27:37 | Pace Calculator | |||||||||||||||||||
88 | Compare to | 60 | Miles | Time | Pace | ||||||||||||||||||||
89 | Body Mass Index (BMI) | Male | Age 40 | Hgt 177 | Wgt 85 | Current BMI = 27,1 | BMI - 19,2 | VDOT - 54,9 | 1,2 | 0:15:49 | 13:11 /mi | ||||||||||||||
90 | BMI Range | <18.5 | 18,5 | 19 | 20 | 21 | 22 | 23 | 24 | 25 | >25 | Weight Adjusted Time | 1:22:22 | Km | Time | Pace | |||||||||
91 | for 177 cm | Too Thin | 58 kg | 60 kg | 63 kg | 66 kg | 69 kg | 72 kg | 75 kg | 78 kg | OvrWeight | Lowest valid BMI is 18.5 (Open Std Equiv) | 10,0 | 0:44:09 | 4:25 /km | ||||||||||
92 | 58 | 60 | 63 | 66 | 69 | 72 | 75 | 78 | Finish Time Calculator | ||||||||||||||||
93 | Dr. Stillman's Weight Guidelines | Average Adult | Middle Dist Runner | Long Dist Runner | Temperature | Miles | Pace/mi | Time | |||||||||||||||||
94 | based on a height of 177 cm | Non-Active | (12% Below Average) | (15% Below Average) | Temp °C | 70° | 0:00 | 26,2 | 8:35 | 3:44:53 | |||||||||||||||
95 | Male | 74 | 66 | 63 | No Temp Grading | 1:22:22 | Km | Pace/km | Time | ||||||||||||||||
96 | (Minimum height is 152.4 cm) | Female | 68 | 60 | 58 | FALSE | 42,195 | 4:44 | 3:19:43 | ||||||||||||||||
97 | Quick Converter | ||||||||||||||||||||||||
98 | Absolute VO2max Calculated from VDOT (Daniels) | US to Metric | |||||||||||||||||||||||
99 | Weight in kg | VDOT | Absolute VO2max | Time Grade Summary | 3,1 Mi | 4,9890 km | |||||||||||||||||||
100 | Top Elite Male Runner | 62 | 82,0 | 5,1 liters / min | TRUE | 4:02 | 10:00 /mi | 6:13 /km | |||||||||||||||||