How to Calculate Your Perfect Running Pace (THE EASY WAY)

When it comes to marathon training, you need to set your running paces correctly for the different types of session on your marathon training plan. If you're wondering how slow you should run your long runs, or how fast you should run your intervals, thankfully you can use this simple running pace calculator from Jack Daniels to determine your training paces. The VDOT calculator (linked below) is an easy way for you to calculate your different running paces based on recent race performances, to indicate your current level of running fitness.

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ABOUT ME: I'm James Dunne, a runner, sports rehabilitation therapist (similar to physical therapist) and coach based in the UK (Norwich and London).

Since 2007 I've been working with athletes focusing specifically on helping distance runners and triathletes overcome injury and improve performance through developing their individual running technique.

Running biomechanics and physical therapy are real passions of mine. I love to help runners run strong and stay injury free.

#Running #JamesDunne #PhysicalTherapy

[DroneRunner]

I am a marathoner having completed 23 and have been using the V Dot for the last 4 years to help with pace ... it works a treat...I won the Langdale marathon this year. Currently training for Endurance Life 'Northumberland trail marathon in late Feb, then on to Brecon Beacon Trail marathon late May. Finishing off the season with Loch Ness road marathon as the goal 2021 race in October- Targeting sub 2:45.... I've this last 9 months been also adopting the Lydiard methods with hill work, that really seems to have added some sharpness.

[slyfer]

Wow, thank you for teaching us how to use the pace calculator the right way.
The entire time I thought it would be setting a desired goal and reverse engineer it.

[billyohmer]

Hi! I'm a new runner training for the Louisiana Marathon on January 17th. I'll be running the half. Dealing with ITB issues in right leg. Working through it. Watched some of your videos on ITB. Thanks for your content James!

[Brownaldo]

This is great, thanks James. Training for London Marathon in October. First ever marathon. 3 years running experience on and off. Aiming for a 4.35-4.40 finish time as I'm a little heavy and injury prone. Discovering easy running and taking it slower has been a game changer though.

[paulcook]

Just used this calculator for a theoretical base for mine, and really don't think it is that slow at all. I've seen other calculators give much slower times than these for easy running.

[liamliosmyth]

Ah very good, I’m doing a half marathon plan right now, will take this into account going forward. Thanks

[steppenwolf]

Really helpful at the very right time since I am working at my new schedule. Thank you James!

[ashishviswakumar]

Thank you so much for the info. It's very helpful.

[norbertcroce]

Excellent. I am registered for the MNY 2020, of course delayed in 2021, and perhaps delayed again in 2022.... Thanks for your video...

[thehazoschannel]

Nice one mate that’s well good thanks.

[shane]

Wow. Amazing resource love it.
I have a program I follow and there are a lot of moderate pace runs for 45 to 60 minutes. Which line would correspond to that pace or is it not covered?

[freesolo]

Thanks a lot for the video!

If I don't type in the desired goal but my recent time, what is the resulting time I can run if I follow my plan?

[apollocreed]

Does that factor in AGE / RECOVERY, I mean if a 18 year old vs 55 year old can use the same formula - DAY IN DAY OUT, or is that tailored for younger runners

[abdirisaq]

I am a runner and have pain patellar tendonitis what can I do?

[Kaaamilkaaaaa]

I am still confused about it. When I put my half marathon time in there it tells me that my easy runs are between 06:37 - 07:15 min/k. When I do run with that pace my hr zone is 3. I never get down to zone 2. always cruise on 165Bpm on the 'easy runs'. I can hold that pace for hours though. Should I go with the Jack Daniels method or hr zones for easy pace?

[agenthoini]

Im still fairly new to running and have been wondering for a while if there is any benefit to not going faster on what the calculator calls repetitions (in my case so far 400m and 200m hills, with 2 minutes of walk recovery or jogging down the hill respectively). The calculator tells me to go for 57 seconds on a 200m rep but when i did my 200m hill reps i did them around 42 seconds and didnt feel like i was overdoing it. So can i just do what feels like a good pace on those short reps or would i be better off slowing down to what the calculator tells me (although a 57s 200m would feel like a crawl tbh :D)?

[craig]

Better to run off heart rate than pace. Running off pace could lead to increased possibility of injury.