Banger workouts
The greatest hits of distance running. Daniels, Pfitz, Hanson, Norwegian, Kenyan classics — every target pace tuned to your VDOT.
Enter a recent race to see personalized paces inside each workout. Without VDOT, you'll see the workout structure but not the target paces.
Race distance
Finish time
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METHODOLOGY
How this calculator works
- VDOT and equivalent training paces
VDOT is a single number that summarizes your aerobic fitness from a recent race performance. Daniels' tables map VDOT to equivalent times at every standard distance and to recommended paces for easy, marathon, threshold, interval, and repetition work. PaceCalc estimates VDOT from your inputs, then surfaces those equivalent paces.
Jack Daniels, Daniels' Running Formula, 3rd edition, Human Kinetics, 2013. Tables for VDOT and zone-based pacing.
NOTES
- Workout pace targets are computed from your VDOT for that workout type (Tempo, Interval, Repetition, etc.). Volume recommendations follow standard coaching ranges; adjust to your weekly mileage and recovery state.
FAQ
Frequently asked
- How are the workout paces calculated?
- Paces are derived from your VDOT score, which is estimated from a recent race result. Each workout segment uses a specific intensity percentage of your VO2max (e.g., 95-100% for VO2max intervals, 83-88% for threshold). This is the same methodology Jack Daniels uses in his training plans.
- How often should I do these workouts?
- Most runners should do 1-2 hard workouts per week, with easy runs and rest days in between. Never do two hard sessions on consecutive days. A typical week might be one speed/VO2max session and one threshold session, with the rest as easy running.
- What's the difference between VO2max and Threshold workouts?
- VO2max workouts (800m-1600m reps at 95-100% intensity) improve your maximum oxygen uptake and speed. Threshold workouts (longer reps or tempos at 83-88% intensity) improve your lactate clearance so you can sustain faster paces longer. Both are essential for racing well.
- Do I need a track to do these workouts?
- No. While track-measured distances are most precise, you can do these workouts on any flat, measured route using a GPS watch. Roads, bike paths, and even treadmills work. For fartlek-style sessions, time-based intervals work just as well.
- What should the warm-up and cool-down look like?
- Each workout includes a 10-15 minute warm-up and cool-down at easy pace. Start with easy jogging, then add 4-6 strides (short accelerations) before the main set. Cool down with easy jogging and light stretching. Never skip the warm-up for hard sessions.