Height (in): 69 Age: 52

Metric
Male
7/22/2008
Weight (lb):
✘145 HRmax: 182 Daniels' Training Tables Rev2.9f.00
0 1 Rest HR: 52 A Collection of Jack Daniels' Related Guidelines (& Other Tools) Intensity
Points Grid
Distance: 5 km Time: 0:21:00 VDOT = 47.0 Lactate Threshold Zone (LT)
Zone / Distance Recovery Easy Aerobic Zone Mod Aero Hi Aero Marathon 1/2 Mar 15k 12k 10k 8k 5k 3k 1 Mile
% of HRmax 65.0% 70.0% 73.0% 75.0% 78.3% 81.6% 84.9% 86.5% 88.5% 89.5% 90.5% 92.5% 95.5% 98.6% 100.0%
% of HR Reserve 51.0% 58.0% 62.2% 65.0% 69.6% 74.3% 78.9% 81.1% 83.9% 85.3% 86.7% 89.5% 93.8% 98.1% 100.0%
Train / Race HR 118 127 133 137 143 149 155 157 161 163 165 168 174 179 182
Points Factor 0.100 0.167 0.217 0.250 0.317 0.380 0.455 0.492 0.550 0.583 0.617 0.683 0.820 0.939 1.250
Pace / Mile 9:55 9:18 8:58 8:39 8:20 8:00 7:41 7:22 7:13 7:07 7:03 6:57 6:46 6:31 6:10
Pace / km 6:10 5:47 5:34 5:22 5:10 4:58 4:46 4:35 4:29 4:26 4:23 4:19 4:12 4:03 3:50
2nd edition 1st edition Race Times --> 3:21:25 1:36:36 1:07:18 0:53:07 0:43:47 0:34:34 0:21:00 0:12:09 0:06:10
Distance Based Intensity Points Grid (Daniels)
1 Mile 1.0 1.6 1.9 2.2 2.6 3.0 3.5 3.6 4.0 4.2 4.3 4.7 5.5 6.1 7.7
2 Miles 2.0 3.1 3.9 4.3 5.3 6.1 7.0 7.3 7.9 8.3 8.7 9.5 11.1 12.2 15.4
3 Miles 3.0 4.7 5.8 6.5 7.9 9.1 10.5 10.9 11.9 12.5 13.0 14.2 16.6 18.4 23.1
4 Miles 4.0 6.2 7.8 8.7 10.6 12.2 14.0 14.5 15.9 16.6 17.4 19.0 22.2 24.5 30.8
5 Miles 5.0 7.8 9.7 10.8 13.2 15.2 17.5 18.1 19.9 20.8 21.7 23.7 27.7 30.6 -
6 Miles 6.0 9.3 11.7 13.0 15.8 18.2 20.9 21.8 23.8 24.9 26.1 28.5 - - -
7 Miles 6.9 10.9 13.6 15.1 18.5 21.3 24.4 25.4 27.8 29.1 30.4 - - - -
8 Miles 7.9 12.4 15.6 17.3 21.1 24.3 27.9 29.0 31.8 33.2 -
9 Miles 8.9 14.0 17.5 19.5 23.8 27.3 31.4 32.6 35.7 - -
10 Miles 9.9 15.5 19.5 21.6 26.4 30.4 34.9 36.3 39.7 - Time Based Intensity Points Calculator
11 Miles 10.9 17.1 21.4 23.8 29.0 33.4 38.4 39.9 - - Time & Effort Weekly Total
12 Miles 11.9 18.6 23.3 26.0 31.7 36.5 41.9 43.5 Daniels' Min : Sec Heart Rate Points Mon 6.7
13 Miles 12.9 20.2 25.3 28.1 34.3 39.5 45.4 47.1 Training Paces 55:00 156 27.1 Tues 13.4
14 Miles 13.9 21.7 27.2 30.3 37.0 42.5 48.9 - (T)hreshold Pace Wed 10.0
15 Miles 14.9 23.3 29.2 32.4 39.6 45.6 52.4 - 7:12 /mile Thur 15.0
16 Miles 15.9 24.8 31.1 34.6 42.2 48.6 55.9 - 4:29 /km Fri 13.4
17 Miles 16.9 26.4 33.1 36.8 44.9 51.6 59.4 - 1:47 /400m Sat 10.0
18 Miles 17.9 28.0 35.0 38.9 47.5 54.7 62.8 - (I)nterval Pace Sun 26.0
19 Miles 18.8 29.5 37.0 41.1 50.2 57.7 66.3 - 6:36 /Mile 55:00 156.0 avg 27.1 Totals 94.5
20 Miles 19.8 31.1 38.9 43.3 52.8 60.8 69.8 - 4:55 /1200m
21 Miles 20.8 32.6 40.9 45.4 55.4 63.8 73.3 - 4:06 /1000m
22 Miles 21.8 34.2 42.8 47.6 58.1 66.8 76.8 - 1:38 /400m Weekly Point Levels
23 Miles 22.8 35.7 44.8 49.7 60.7 69.9 80.3 - (R)epetition Pace Novice High School 50
24 Miles 23.8 37.3 46.7 51.9 63.4 72.9 83.8 - 3:05 /800m Advanced High School 100
25 Miles 24.8 38.8 48.6 54.1 66.0 75.9 87.3 - 1:32 /400m College 150
26 Miles 25.8 40.4 50.6 56.2 68.6 79.0 90.8 - 0:46 /200m Elite 200
This table calculates Intensity Points based on effort (Percent of HRmax) and distance of run.

Pace for Tempo Runs of 20 to 60 Minutes at VDOT 47 (Daniels)

Metric
0 Add Time Extended Projection Table

Male
Age/Sex Grading

Male
Duration 20 min 25 min 30 min 35 min 40 min 45 min 50 min 55 min 60 min (mm:ss) Age: 35 0 vs Age 25
Pace / mile 7:12 7:17 7:22 7:24 7:26 7:29 7:31 7:33 7:36 19:59 Distance Time Pace/ mi 0 Pace/ mi
Approx Distance 3 mi 3.5 mi 4 mi 4.5 mi 5.5 mi 6 mi 6.5 mi 7.5 mi 8 mi 21:58 1500m 0:05:43 6:08 0:05:39 6:03
20 min run at Threshold Pace - Longer runs adjusted for proper intensity. Rounded to nearest 1/2 mile 15:13 1 Mile 0:06:10 6:10 0:06:05 6:05

Metric
2k 0:07:51 6:19 0:07:45 6:14
✘
Interval Split Times In Metric Distances (Daniels) 1 3k 0:12:09 6:31 0:12:00 6:26
Pace per / km 100m 200m 300m 400m 600m 800m 1000m 1200m 1600m 2 Mile 0:13:06 6:33 0:12:56 6:28
(R)epetition : 3:51 0:23 0:46 1:09 1:32 2:18 3:05 3:51 4:37 6:09 3 Mile 0:20:14 6:45 0:19:59 6:40
(I)nterval : 4:06 0:25 0:49 1:14 1:38 2:28 3:17 4:06 4:55 6:34 5k 0:21:00 6:46 0:20:44 6:40
(T)hreshold : 4:29 0:27 0:54 1:21 1:47 2:41 3:35 4:29 5:22 7:10 4 Mile 0:27:27 6:52 0:27:06 6:47
1500/Mile: 3:50 0:23 0:46 1:09 1:32 2:18 3:04 3:50 4:36 6:08 8k 0:34:34 6:57 0:34:08 6:52
5k Pace: 4:12 0:25 0:50 1:16 1:41 2:31 3:22 4:12 5:02 6:43 5 Mile 0:34:46 6:57 0:34:20 6:52
10k Pace: 4:23 0:26 0:53 1:19 1:45 2:38 3:30 4:23 5:15 7:00 10k 0:43:47 7:03 0:43:14 6:57
Top 3 are Daniels' R, I, and T Paces - Bottom 3 are Generic 1 Mile, 5k, and 10k Paced Intervals 12k 0:53:07 7:07 0:52:27 7:02

Metric
0:57:10 15k 1:07:18 7:13 1:06:27 7:08
Projected Adverse Impact of High Temperatures on 5 km Time (Daniels) 0 57:10 10 Miles 1:12:30 7:15 1:11:35 7:10
Temperature 60° f 65° f 70° f 75° f 80° f 85° f 90° f 95° f 100° f 19:03 avg 20k 1:31:17 7:21 1:30:08 7:15
Adjusted Time 0:21:00 0:21:09 0:21:19 0:21:28 0:21:38 0:21:47 0:21:57 0:22:06 0:22:16 3 Splits 1/2 Mar 1:36:36 7:22 1:35:23 7:17
Adj Pace / mile 6:46 6:49 6:52 6:55 6:58 7:01 7:04 7:07 7:10 x 1.0 25k 1:55:39 7:27 1:54:12 7:21
Performance is not adversely affected at 60° or lower. Subtract 30k 2:20:18 7:32 2:18:32 7:26
(mm:ss) Marathon 3:21:25 7:41 3:18:54 7:35

Metric Metric
Projected Impact of Weight on 5 km Time (Daniels) 1:28:18 50k 4:01:07 7:46 3:58:06 7:40
Male age: 52 Height (in): 69.0 Weight (lb): 145 0 - 0:29:22 Racing Statistics 0 Fastest Ages
Projected Weight 157 151 145 139 133 128 122 116 110 0:58:56 IAAF RuningUSA ARRS M: 23-27 / F: 21-28
Adjusted VDOT 43.5 45.2 47.0 49.0 51.1 53.4 too thin too thin too thin
Estimated Time 0:22:23 0:21:42 0:21:00 0:20:18 0:19:36 0:18:53 - - - Baseline Time Peak Potential - 5 km
Est Pace / mile 7:12 6:59 6:46 6:32 6:18 6:05 - - - Male 52 Male Open Std: 0:12:54
0:21:00
Estimated Times & Pace are +/- 2 seconds per mile Weight Increment: 4.0% Entry Time (vdot 70.0) Age 52 Std: 0:14:56
Distance is Irrelevant Hypothetical best time Age 52
Body Mass Index (BMI) Male Age 52 Hgt 69 Wgt 145 Current BMI = 21.4 humanly possible at BMI 21.4
BMI Range <18.5 18.5 19 20 21 22 23 24 25 >25 current Age & BMI 0:16:53
for 5 ft 9 in Too Thin 125 lb 129 lb 135 lb 142 lb 149 lb 156 lb 163 lb 169 lb OvrWeight Age Graded Time Best time possible at BMI 18.5
125 129 135 142 149 156 163 169 Time Difference 0:02:51 125 lbs 0:14:56
Dr. Stillman's Weight Guidelines Average Adult Middle Dist Runner Long Dist Runner Open Class Equivalent 0:18:09
based on a height of 5 ft 9 in Non-Active (12% Below Average) (15% Below Average) Free Form VDOT Calculator
Male 160 140 136 Weight Change Kilometers Time %VO2max

Metric
(Minimum height is 60 inches) Female 145 128 123 Current Weight - 145 5.0 0:29:00 93.19%
✘
Compare to 125 2:26 VDOT = 32.1 1
Absolute VO2max Calculated from VDOT (Daniels) BMI - 18.5 VDOT - 54.5 Time fields must be h:mm:ss format
Weight in lbs VDOT Absolute VO2max Adjusted Time 0:18:34 Pace Calculator
Top Elite Male Runner 136 82.0 5.1 liters / min Miles Time Pace
Entry Weight & VDOT 145 47.0 3.1 liters / min 0:21:00 5 km Temperature 26.2 3:41:48 8:28 /mi
VDOT if I Now Weighed --> 147 46.4 3.1 liters / min Temp °F 80° 0:38 Km Time Pace

Add Rather Than Subtract

My Peak (17:55 5k 1986) 147 56.6 3.8 liters / min Adjusted Time 0:21:38 10.0 0:44:09 4:25 /km
✘
Runner X 0.0 liters / min 1 Finish Time Calculator
Absolute VO2max (in Liters) = weight in kg x VDOT / 1000 Miles Pace/mi Time

Age Grade
Combined Adjusted Time 26.2 8:35 3:44:53

Weight Adjustment
✘
1 2:51 Km Pace/km Time

Temp Adjustment
✘
1 2:26 42.195 4:44 3:19:43
✘
1 0:38 Quick Converter
Adjusted Time 0:16:21 US to Metric
5.0 Mi 8.0467 km
10:00 /mi 6:13 /km
Weekly Intensity Distribution 130.0 lb 58.9670 kg
Run Type %HRmax Mon Tues Wed Thur Fri Sat Long Run Percent 74.0 in 187.9600 cm
WarmUp / Recovery 65-70% 1.0 1.0 1.0 1.0 1.0 1.5 1.0 13.0% Recovery Metric to US
Aerobic Zone 70-79% 3.0 2.0 5.0 9.0 5.0 2.0 11.0 64.3% & Aerobic 10.0 km 6.2137 miles
Long Run 70-75% Long Run Options: List entire run in Aerobic Zone, or list separate components --> 20.9% 77.4% 6:13 /km 10:00 /mi
Marathon Pace 80-89% 8.0 13.9% Endurance 62.0 kg 136.6866 lb
Tempo / Cruise 88-92% --- & Strength 188.0 cm 74.0157 in
Hills --- 13.9% Pace/Speed Conversions
Intervals 95-100% --- Speed 10:00 /mi 600 sec 6.00 mph
Repititions Race Pace --- & Races 6.00 mph 10:00 /mi 600 sec
Race 5.0 8.7% 8.7% 600 sec 10:00 /mi 6.00 mph
Totals 4.0 11.0 6.0 10.0 6.0 8.5 12.0 57.5 6:13 /km 373 sec 9.65 kph
9.65 kph 6:13 /km 373 sec
373 sec 6:13 /km 9.65 kph
Miles Meters
1/2 Mar 13.1094 21097.5
Marathon 26.2188 42195.0
Instructions:
No two runners are exactly alike. The many tables of projections and calculations in this worksheet are intended to be used as guidelines to aid in training plan development
and goal setting. The pace calculations and other results of the worksheet are general approximations, and should not be considered absolutes.

Throughout this worksheet, all user entry fields are blue text on a white background. All other values are calculated and should not be edited.
Enter your personal data, measurement system preference, HRmax and best recent race result (or best guestimate) in the fields in the upper-left corner of the worksheet.

Using only that information, a fitness adjusted training heart rate profile along with accompanying training / racing paces are calculated.
Then, using the HR and pace info, Intensity Points are calculated for the various distances listed along the left side of the table.
Bear in mind that performance calculations can never be exactly precice because each runner has a unique performance profile. All results presented here are intended to
be viewed in a general sense, and simply serve as one more tool to help quantify, evaluate, and plan for training and racing. As the saying goes... "Your mileage may vary".

More fit runners can maintain a higher HR at a given race distance than less fit runners (especially at longer distances), and this is reflected in the heart rate profile.
For example, an elite runner may be able to run a marathon at 87-89% of HRmax, while a novice may only be able to maintain 80-82% of HRmax during a marathon.

Because the race time projection components of Daniels' formulas have proven to be too difficult for me to master, I am forced to use another projection model to calculate
projected race times (Pete Riegel's formula). Therefore, the race time proections in this worksheet will not match the race times in Mr. Daniels VDOT tables exactly, but do trend
very closely. Daniels' VDOT is a sort of normalized representation of relative VO2max. VDOT values were derived with the assumption that aerobic capacity, lactate threshold,
and running economy are equal among all runners. Of course, this isn't the case. However, for establishing racing and training intensities, VDOT's normalized
factors work very well.To fully understand the concepts behind VDOT, and for excellent overall training insight, I highly recommend picking up a copy of Daniels' book.

The Intensigy Points Grid provides a method of quantifying the stress or workload of a particular workout type across a wide range of pace and durations.
This allows comparison of relative workloads of the various types of workouts, and provides a means of tracking combined intensity over weekly or monthly training periods.
Intensity Point calculations are based on data taken from Jack Daniels' Intensity Training Table (Table 2.2) from "Daniels' Running Formula, 2nd Edition".
More training points per minute are given to workouts as the intensity increases. The faster and/or longer the workout, the more points are accumulated.

In his book, Daniels' table shows Intensity Points in terms of minutes run. The Intensity Grid above shows approximate equivalent point values from the perspective of miles run.
To find the Intensity Points for a workout (or portion of a workout), find the miles on the left side of the Intensity Table, then look across that row to the column that reflects
the effort level of the workout (either in terms of training heart rate or pace).

The Time Based Points Calculator is a little tool to calculate Intensity points as Daniels intended, directly from time and effort. Using this method, pace is of no significance.
The left section of the calculator accepts time & effort (heart rate) entries for up to 6 individual workouts or workout components (such as 20 min warm up @ HR 125 /
40 min tempo run @ HR 150 / 10 min warm down @ HR 135). The right section is a space for calculating weekly totals (or any other combination of points).

Daniels outlines the following general guidelines regarding total weekly point levels:
[Novice High School - 50 points] [Advanced High School - 100 points] [College - 150 points] [Elite - 200 points]

The Tempo Pace, Impact of Temperarture, and Impact of Weight sections are also derived from informaiton courtesy of Mr Daniels.
In all cases, I worked up factors which closely approximate the results found in the tables in Daniels' books.

Using data from Table 7.1 in Daniels' 2nd Edition, the Tempo Pace table starts with a baseline 20 minute Threshold Pace run and adjusts the pace for Tempo Runs
ranging from 25 to 60 minutes. Tempo paces shown are appropriate for the fitness level indicated by the race distance & time entered at the top of the worsheet.

The Interval Split Times Calculator below the Tempo Pace Chart calculates even split times for key Interval training paces,
and has the option of calculating for US/Imperial or Metric distances.

The McMilanRunning.com Training Range Guidelines table outlines Greg McMillan's training ranges, and provides an alternative set of guidelines from a professional source
for comparison. The race distance ranges defining each training type are quoted directly from McMillan's site. However, due to differences in race pace calculation methods,
the actual pace range times do not exactly match those on McMillan's site.

The Adverse Impact of Temperature table calculations are extracted from Table 10.1 in the 1st Edition of Daniels' book. This table was omitted in Daniels' 2nd Edition.
Perhaps he found that performance loss due to heat was too variable to accurately predict. What ever the reason, I still find it interesting to have some idea how high
temperatures affect running performance, even if the table results have a potential for a high degree of variability or error. I'm not saying for sure there is a lot of error,
but Daniels must have had some reason for omitting this table in the 2nd edition. Daniels references durations representing marathon times in his table.
I assume a similar slowdown is experienced for all racing distances.

The Projected Impact of Weight calculation comes from information from Daniels and Gilbert's "Oxygen Power" booklet, published in 1979.
The formula is; current weight times current VDOT divided by projected weight = projected VDOT . A few pounds can make quite a difference!
(Yes, as of the completion of this worksheet, I do weigh 195 lbs with an extimated VDOT score of 44….. Feel my pain!)

Continuing down are a couple tables for analyzing appropriate and healthy weight ranges ( BMI and Dr Stillman guidelines), and a table of Absolute VO2max calculations.

The last table going down is the Intensity Distribution Table, used to calculate by what percentage each type of training contributes to total weekly mileage. Too much speed / quality
work invites burnout and/or injury. This table is designed to help develop a balanced distribution of the various types of training. Cursor over the Run Type Names in the table to see
basic guidelines for the length or duration of each type of workout. Since not everyone runs the same types of workouts on the same days, a Day 1, Day 2, etc convention is used.
These fields may be edited to days of the week, if preferred.

Long runs are entered in the last column. Long Run mileage may be entered all in the Aerobic Zone field, or it may be entered as a combination of different components, such as a
warm-up, an aerobic zone piece, and a marathon or LT paced piece. The worksheet uses the total of all components to calculate the long run percentage of weekly total mileage.

To the right of the these tables is the Add & Subtract Time calculator. The pace averaging calculation within the Add section is intended for use when all splits are of equal distance,
but will average any combination of times. The Multiplier (default is x1.0) can be used to multiply one or more entries by any desired factor. One use for this would be to enter a one
mile split time, then set the multiplier to some number of desired miles. A total time for the distance will then be calculated. This works even with decimal values such as 6.2 or 26.2!
To change the multiplier just enter the new factor, the x symbol shows by default. As a reminder, the multiplier turns red anytime it is set to a value other than 1.0.

To the right of the Time Addition/Subbtration calculator is the Extended Projection Table, a more complete listing of race time Projections for various distances. Included is a
WMA Age/Sex Grading Table of equivalent race efforts. Both the base age and comparison age (vs Age) can be edited to any age between 5 and 100, and designated as either
male or female. This info doesn't come from Daniels, but it can be fun to compare your times with runners of different ages, your former self, and/or members of the opposite sex,
to see who *really* ran the best effort! I averaged factors across all distances for each 1 year age division, rather than using the entire data field from the 2006 WMA tables.
Therefore, these results likely differ somewhat from other MWA / WAVA calculators. (MWA - World Masters Athletics, formerly WAVA -World Association of Veteran Athletes )

Below the Extended Projection Table is the Adjusted Time Section. The Baseline Time defaults to the Entry Time at the top of the sheet, but can be overwritten with any time value.
The Age Graded Time table calculates an equivalent time for a 25 year old open class runner with a BMI of 18.5 competing under optimal conditions.
The Weight Change and Temperature tables calculate approximate time adustments for projected weight differences and race temperatures greater than 60 degrees fahrenheit.
The Combined Adjusted Time table adds all or any combination of adjustments to the intial time. Note that distance is irrelevant for these calculations.

The Peak Potential table allows users to ponder a hypothetical maximum potential at their current age and weight. The calculation is made by applying the user's BMI and
age factors to the Open Standard (World Record) as recorded in the 2006 WMA Age Grading Tables. Achieving close to this time would represent an Elite level perfomance effort.

I make some general assupmtions for the Adjusted Time and Peak Potential calcs that wil not be universally correct, such as the assumption that a BMI of 18.5 (the minimum
recommended healthy weight for that scale) is the "ideal weight" for runners, and that the user would not lose any aerobic capacity or strength if they dropped down to that.
Users should not place ultimate faith in these results. The intention is to give some general insight into potential max performance.

The remaining tables in the lower right section provide various miscellaneous calculations and US to metric / metric to US measurement conversions.

This worksheet developed by Herman Nieuwendaal - [email protected] - 06/02/2006 This update isRev2.9f.00 Dated: 7/22/2008
Download the latest version at: http://www.electricblues.com/runpro.html

Bibliography/Works Cited
Daniels, Jack, and Jimmy Gilbert. Oxygen Power: Performance Tables for Distance Runners. Jack Daniels, Jimmy Gilbert c1979
Daniels, Jack. Daniels' Running Formula (1nd Edition). Champaign, IL : Human Kinetics, c1998.
Daniels, Jack. Daniels' Running Formula (2nd Edition). Champaign, IL : Human Kinetics, c2005.

McMillan, Greg. McMillan's 6 Step Training System - Step #4: The 12 Key Workouts. McMillan Running Company, Inc. Copyright © 2006
Website - http://www.mcmillanrunning.com Web Page Cited - http://www.mcmillanrunning.com/training4.htm

Contributors
Riegel, Pete. Developed the race time projection model used in this worksheet. T2=T1*(D2/D1)^1.06
Founding Member, Association of Road Racing Statisticians. <http://www.arrs.net><[email protected]>
World Masters Association (WMA - Formerly WAVA) - Maintain and update WMA Age Graded Tables. <http://www.world-masters-athletics.org>