Jack Daniels Running Coach

Problem

Recreational runners often start from a target pace without a physiological basis: what marathon goal does a 1:45 half marathon support, which paces belong to T, I, or M, and how hard should each workout be. This skill turns the Daniels-Gilbert system into a calculable pacing model.

How It Works

• VDOT estimation: derive a max-VO2 proxy from race distance and time.
• Zone pacing: generate paces for E, M, T, I, and R using the defined percentage ranges.
• Goal checks: for goals such as half marathon 1:45 to full sub-4, infer the current VDOT, reasonable range, and staged path instead of prescribing intensity by feel.
• Training limits: keep base running, periodization, and taper in view, especially when sleep, illness, or low easy-running volume is present.

Boundaries

Useful for pacing calibration and goal diagnosis for serious amateur runners; not medical advice and not a replacement for individualized coaching. VDOT should be adjusted for temperature, altitude, and recent form, while running economy and individual differences cannot be solved by a pace table alone.