VDOT Mile-pace Conversion Charts for South Jersey Cross Country Coaches - Quick Access

Sep 22, 2026

Uploaded by Margaret

Quick-access VDOT-based pacing charts for South Jersey cross country coaches. The table lists mile-based paces alongside 2 Mile, 5K, and Flat XC time targets, plus event-specific pacing for Holmdel, Easy Pace, 1000 Threshold, 1 Mile Threshold, 400 Race Pace, 1000 Meter Race Pace (Flat), and 1 Mile Race Pace (Flat). Values span multiple VDOT levels, enabling fast selection of appropriate training and race paces.

LanguageEnglish

CategoryExam

FormatPDF

Pages1

Reading Time3 min

AccessFree to download

| This is a quick-access version of the famous Jack Daniels Charts for South Jersey Cross Country Coaches. | | | | | | | | | | | | | | | | --- | --- | --- | --- | --- | --- | --- | --- | --- | --- | --- | --- | --- | --- | --- | | VDOT | Mile | 2 Mile | 5K | Flat XC | Holmdel | | Easy
Pace | | 1000
Threshold | 1 Mile
Threshold | | 400 Race
Pace | 1000 Meter
Race Pace
(Flat) | 1 Mile Race
Pace (Flat) | | 30 | 9:11 | 19:19 | 30:40 | 32:10 | 32:40 | | 12:16 | | 6:24 | 10:18 | | 2:34 | 6:26 | 10:18 | | 32 | 8:41 | 18:18 | 29:05 | 30:30 | 31:00 | | 11:41 | | 6:05 | 9:47 | | 5:47 | 6:06 | 9:47 | | 34 | 8:14 | 17:24 | 27:39 | 28:50 | 29:20 | | 11:09 | | 5:48 | 9:20 | | 2:20 | 5:46 | 9:19 | | 36 | 7:49 | 16:34 | 26:22 | 27:22 | 27:52 | | 10:40 | | 5:33 | 8:55 | | 2:12 | 5:28 | 8:48 | | 38 | 7:27 | 15:49 | 25:12 | 26:12 | 26:42 | | 10:14 | | 5:19 | 8:33 | | 2:07 | 5:14 | 8:27 | | 40 | 7:07 | 15:08 | 24:08 | 25:08 | 25:38 | | 9:50 | | 5:06 | 8:12 | | 2:01 | 5:01 | 8:05 | | 42 | 6:49 | 14:31 | 23:09 | 24:04 | 24:34 | | 9:28 | | 4:54 | 7:52 | | 1:56 | 4:49 | 7:45 | | 44 | 6:32 | 13:56 | 22:15 | 23:08 | 23:38 | | 9:07 | | 4:43 | 7:33 | | 1:52 | 4:37 | 7:28 | | 45 | 6:25 | 13:40 | 21:50 | 22:42 | 23:12 | | 8:58 | | 4:38 | 7:25 | | 1:50 | 4:32 | 7:20 | | 46 | 6:17 | 13:25 | 21:25 | 22:17 | 22:47 | | 8:48 | | 4:33 | 7:17 | | 1:48 | 4:27 | 7:11 | | 47 | 6:10 | 13:10 | 21:02 | 21:54 | 22:24 | | 8:39 | | 4:29 | 7:10 | | 1:46 | 4:22 | 7:03 | | 48 | 6:03 | 12:55 | 20:39 | 21:30 | 22:00 | | 8:31 | | 4:24 | 7:02 | | 1:44 | 4:18 | 6:56 | | 49 | 5:56 | 12:41 | 20:18 | 21:08 | 21:38 | | 8:22 | | 4:20 | 6:55 | | 1:42 | 4:13 | 6:48 | | 50 | 5:50 | 12:28 | 19:57 | 20:47 | 21:17 | | 8:14 | | 4:15 | 6:51 | | 1:41 | 4:09 | 6:42 | | 51 | 5:44 | 12:15 | 19:36 | 20:26 | 20:56 | | 8:07 | | 4:11 | 6:44 | | 1:39 | 4:05 | 6:35 | | 52 | 5:38 | 12:02 | 19:17 | 19:53 | 20:23 | | 7:59 | | 4:07 | 6:38 | | 1:36 | 3:59 | 6:25 | | 53 | 5:32 | 11:50 | 18:58 | 19:43 | 20:13 | | 7:52 | | 4:04 | 6:32 | | 1:35 | 3:57 | 6:21 | | 54 | 5:27 | 11:39 | 18:40 | 19:25 | 19:55 | | 7:45 | | 4:00 | 6:26 | | 1:34 | 3:53 | 6:15 | | 55 | 5:21 | 11:28 | 18:22 | 19:07 | 19:37 | | 7:38 | | 3:56 | 6:20 | | 1:32 | 3:49 | 6:10 | | 56 | 5:16 | 11:17 | 18:05 | 18:50 | 19:20 | | 7:31 | | 3:53 | 6:15 | | 1:31 | 3:46 | 6:04 | | 57 | 5:11 | 11:06 | 17:49 | 18:34 | 19:04 | | 7:25 | | 3:50 | 6:09 | | 90 | 3:43 | 5:59 | | 58 | 5:06 | 10:56 | 17:33 | 18:17 | 18:47 | | 7:19 | | 3:45 | 6:04 | | 88 | 3:39 | 5:54 | | 59 | 5:02 | 10:46 | 17:17 | 18:01 | 18:31 | | 7:13 | | 3:43 | 5:59 | | 87 | 3:36 | 5:48 | | 60 | 4:57 | 10:37 | 17:03 | 17:47 | 18:17 | | 7:07 | | 3:40 | 5:54 | | 86 | 3:33 | 5:44 | | 61 | 4:53 | 10:27 | 16:48 | 17:22 | 17:52 | | 7:01 | | 3:37 | 5:50 | | 84 | 3:28 | 5:36 | | 62 | 4:49 | 10:18 | 16:34 | 17:07 | 17:37 | | 6:56 | | 3:34 | 5:45 | | 83 | 3:25 | 5:31 | | 63 | 4:45 | 10:10 | 16:20 | 16:53 | 17:23 | | 6:50 | | 3:32 | 5:41 | | 82 | 3:23 | 5:26 | | 64 | 4:41 | 10:01 | 16:07 | 16:40 | 17:10 | | 6:45 | | 3:29 | 5:36 | | 81 | 3:20 | 5:22 | | 65 | 4:37 | 9:53 | 15:54 | 16:30 | 17:00 | | 6:40 | | 3:26 | 5:32 | | 80 | 3:18 | 5:19 | | 66 | 4:33 | 9:45 | 15:42 | 16:20 | 16:50 | | 6:35 | | 3:24 | 5:28 | | 79 | 3:16 | 5:16 | | 67 | 4:30 | 9:37 | 15:29 | 16:10 | 16:40 | | 6:30 | | 3:21 | 5:24 | | 78 | 3:14 | 5:13 | | 68 | 4:26 | 9:30 | 15:18 | 16:00 | 16:30 | | 6:26 | | 3:19 | 5:20 | | 77 | 3:12 | 5:09 | | 69 | 4:23 | 9:23 | 15:06 | 15:48 | 16:18 | | 6:21 | | 3:16 | 5:16 | | 76 | 3:09 | 5:05 | | 70 | 4:19 | 9:16 | 14:55 | 15:35 | 16:05 | | 6:17 | | 3:14 | 5:13 | | 75 | 3:07 | 5:02 | | 71 | 4:16 | 9:09 | 14:33 | 15:20 | 15:50 | | 6:12 | | 3:12 | 5:09 | | 74 | 3:05 | 4:57 | | 72 | 4:13 | 9:02 | 14:23 | 15:10 | 15:40 | | 6:08 | | 3:10 | 5:05 | | 73 | 3:02 | 4:53 | | 73 | 4:10 | 8:55 | 14:13 | 15:00 | 15:30 | | 6:04 | | 3:08 | 5:02 | | 72 | 3:00 | 4:49 | | 74

FAQs

What does the chart use to determine paces?

It uses VDOT values as the basis for mapping paces and time targets across multiple distances and event types.

Which race formats are included in the table?

It includes Flat XC, 5K, and mile/1000/400-related race pacing options such as 400 Race Pace, 1000 Meter Race Pace (Flat), and 1 Mile Race Pace (Flat).

How is Easy Pace represented in the chart?

Easy Pace is provided as a separate column, allowing coaches to quickly match an easy-training pace to the selected VDOT level.

Sep 22, 2026

Uploaded by Margaret