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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). 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does the chart use to determine paces?","Question",{"text":113,"@type":114},"It uses VDOT values as the basis for mapping paces and time targets across multiple distances and event types.","Answer",{"name":116,"@type":111,"acceptedAnswer":117},"Which race formats are included in the table?",{"text":118,"@type":114},"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).",{"name":120,"@type":111,"acceptedAnswer":121},"How is Easy Pace represented in the chart?",{"text":122,"@type":114},"Easy Pace is provided as a separate column, allowing coaches to quickly match an easy-training pace to the selected VDOT level.","https://schema.org",{"og:url":83,"og:type":125,"og:title":65,"og:site_name":95,"og:description":67},"article",{"robots":127,"canonical":83},"index,follow",{"doc_id":129,"site_id":62},347498,1790508226,{"code":4,"msg":5,"data":132},{"doc_id":129,"user_id":133,"nickname":92,"user_avatar":134,"doc_module":4,"category_id":19,"category_name":20,"doc_title":65,"doc_description":67,"doc_content":135,"file_id":136,"file_url":137,"file_type":138,"file_size":139,"view_count":105,"is_deleted":4,"is_public":8,"is_downloadable":8,"audit_status":8,"page_count":8,"language":140,"language_code":63,"site_id":62,"html_lang":63,"table_of_contents":66,"faqs":141,"seo_title":142,"seo_description":67,"update_tm":143,"read_time":81,"preview_page_count":4},137451207643,"https://ap-avatar.wpscdn.com/davatar_3d24733baf745e90a7e4bdd5f77d97b2","| This is a quick-access version of the famous Jack Daniels Charts for South Jersey Cross Country Coaches. |  |  |  |  |  |  |  |  |  |  |  |  |  |  |\n| --- | --- | --- | --- | --- | --- | --- | --- | --- | --- | --- | --- | --- | --- | --- |\n| VDOT | Mile | 2 Mile | 5K | Flat XC | Holmdel |  | Easy\u003Cbr>Pace |  | 1000\u003Cbr>Threshold | 1 Mile\u003Cbr>Threshold |  | 400 Race\u003Cbr>Pace | 1000 Meter\u003Cbr>Race Pace\u003Cbr>(Flat) | 1 Mile Race\u003Cbr>Pace (Flat) |\n| 30 | 9:11 | 19:19 | 30:40 | 32:10 | 32:40 |  | 12:16 |  | 6:24 | 10:18 |  | 2:34 | 6:26 | 10:18 |\n| 32 | 8:41 | 18:18 | 29:05 | 30:30 | 31:00 |  | 11:41 |  | 6:05 | 9:47 |  | 5:47 | 6:06 | 9:47 |\n| 34 | 8:14 | 17:24 | 27:39 | 28:50 | 29:20 |  | 11:09 |  | 5:48 | 9:20 |  | 2:20 | 5:46 | 9:19 |\n| 36 | 7:49 | 16:34 | 26:22 | 27:22 | 27:52 |  | 10:40 |  | 5:33 | 8:55 |  | 2:12 | 5:28 | 8:48 |\n| 38 | 7:27 | 15:49 | 25:12 | 26:12 | 26:42 |  | 10:14 |  | 5:19 | 8:33 |  | 2:07 | 5:14 | 8:27 |\n| 40 | 7:07 | 15:08 | 24:08 | 25:08 | 25:38 |  | 9:50 |  | 5:06 | 8:12 |  | 2:01 | 5:01 | 8:05 |\n| 42 | 6:49 | 14:31 | 23:09 | 24:04 | 24:34 |  | 9:28 |  | 4:54 | 7:52 |  | 1:56 | 4:49 | 7:45 |\n| 44 | 6:32 | 13:56 | 22:15 | 23:08 | 23:38 |  | 9:07 |  | 4:43 | 7:33 |  | 1:52 | 4:37 | 7:28 |\n| 45 | 6:25 | 13:40 | 21:50 | 22:42 | 23:12 |  | 8:58 |  | 4:38 | 7:25 |  | 1:50 | 4:32 | 7:20 |\n| 46 | 6:17 | 13:25 | 21:25 | 22:17 | 22:47 |  | 8:48 |  | 4:33 | 7:17 |  | 1:48 | 4:27 | 7:11 |\n| 47 | 6:10 | 13:10 | 21:02 | 21:54 | 22:24 |  | 8:39 |  | 4:29 | 7:10 |  | 1:46 | 4:22 | 7:03 |\n| 48 | 6:03 | 12:55 | 20:39 | 21:30 | 22:00 |  | 8:31 |  | 4:24 | 7:02 |  | 1:44 | 4:18 | 6:56 |\n| 49 | 5:56 | 12:41 | 20:18 | 21:08 | 21:38 |  | 8:22 |  | 4:20 | 6:55 |  | 1:42 | 4:13 | 6:48 |\n| 50 | 5:50 | 12:28 | 19:57 | 20:47 | 21:17 |  | 8:14 |  | 4:15 | 6:51 |  | 1:41 | 4:09 | 6:42 |\n| 51 | 5:44 | 12:15 | 19:36 | 20:26 | 20:56 |  | 8:07 |  | 4:11 | 6:44 |  | 1:39 | 4:05 | 6:35 |\n| 52 | 5:38 | 12:02 | 19:17 | 19:53 | 20:23 |  | 7:59 |  | 4:07 | 6:38 |  | 1:36 | 3:59 | 6:25 |\n| 53 | 5:32 | 11:50 | 18:58 | 19:43 | 20:13 |  | 7:52 |  | 4:04 | 6:32 |  | 1:35 | 3:57 | 6:21 |\n| 54 | 5:27 | 11:39 | 18:40 | 19:25 | 19:55 |  | 7:45 |  | 4:00 | 6:26 |  | 1:34 | 3:53 | 6:15 |\n| 55 | 5:21 | 11:28 | 18:22 | 19:07 | 19:37 |  | 7:38 |  | 3:56 | 6:20 |  | 1:32 | 3:49 | 6:10 |\n| 56 | 5:16 | 11:17 | 18:05 | 18:50 | 19:20 |  | 7:31 |  | 3:53 | 6:15 |  | 1:31 | 3:46 | 6:04 |\n| 57 | 5:11 | 11:06 | 17:49 | 18:34 | 19:04 |  | 7:25 |  | 3:50 | 6:09 |  | 90 | 3:43 | 5:59 |\n| 58 | 5:06 | 10:56 | 17:33 | 18:17 | 18:47 |  | 7:19 |  | 3:45 | 6:04 |  | 88 | 3:39 | 5:54 |\n| 59 | 5:02 | 10:46 | 17:17 | 18:01 | 18:31 |  | 7:13 |  | 3:43 | 5:59 |  | 87 | 3:36 | 5:48 |\n| 60 | 4:57 | 10:37 | 17:03 | 17:47 | 18:17 |  | 7:07 |  | 3:40 | 5:54 |  | 86 | 3:33 | 5:44 |\n| 61 | 4:53 | 10:27 | 16:48 | 17:22 | 17:52 |  | 7:01 |  | 3:37 | 5:50 |  | 84 | 3:28 | 5:36 |\n| 62 | 4:49 | 10:18 | 16:34 | 17:07 | 17:37 |  | 6:56 |  | 3:34 | 5:45 |  | 83 | 3:25 | 5:31 |\n| 63 | 4:45 | 10:10 | 16:20 | 16:53 | 17:23 |  | 6:50 |  | 3:32 | 5:41 |  | 82 | 3:23 | 5:26 |\n| 64 | 4:41 | 10:01 | 16:07 | 16:40 | 17:10 |  | 6:45 |  | 3:29 | 5:36 |  | 81 | 3:20 | 5:22 |\n| 65 | 4:37 | 9:53 | 15:54 | 16:30 | 17:00 |  | 6:40 |  | 3:26 | 5:32 |  | 80 | 3:18 | 5:19 |\n| 66 | 4:33 | 9:45 | 15:42 | 16:20 | 16:50 |  | 6:35 |  | 3:24 | 5:28 |  | 79 | 3:16 | 5:16 |\n| 67 | 4:30 | 9:37 | 15:29 | 16:10 | 16:40 |  | 6:30 |  | 3:21 | 5:24 |  | 78 | 3:14 | 5:13 |\n| 68 | 4:26 | 9:30 | 15:18 | 16:00 | 16:30 |  | 6:26 |  | 3:19 | 5:20 |  | 77 | 3:12 | 5:09 |\n| 69 | 4:23 | 9:23 | 15:06 | 15:48 | 16:18 |  | 6:21 |  | 3:16 | 5:16 |  | 76 | 3:09 | 5:05 |\n| 70 | 4:19 | 9:16 | 14:55 | 15:35 | 16:05 |  | 6:17 |  | 3:14 | 5:13 |  | 75 | 3:07 | 5:02 |\n| 71 | 4:16 | 9:09 | 14:33 | 15:20 | 15:50 |  | 6:12 |  | 3:12 | 5:09 |  | 74 | 3:05 | 4:57 |\n| 72 | 4:13 | 9:02 | 14:23 | 15:10 | 15:40 |  | 6:08 |  | 3:10 | 5:05 |  | 73 | 3:02 | 4:53 |\n| 73 | 4:10 | 8:55 | 14:13 | 15:00 | 15:30 |  | 6:04 |  | 3:08 | 5:02 |  | 72 | 3:00 | 4:49 |\n| 74","cbCaib15dXd6wgyU","https://ap.wps.com/l/cbCaib15dXd6wgyU","pdf",12387,"English","[{\"question\":\"What does the chart use to determine paces?\",\"answer\":\"It uses VDOT values as the basis for mapping paces and time targets across multiple distances and event types.\"},{\"question\":\"Which race formats are included in the table?\",\"answer\":\"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).\"},{\"question\":\"How is Easy Pace represented in the chart?\",\"answer\":\"Easy Pace is provided as a separate column, allowing coaches to quickly match an easy-training pace to the selected VDOT level.\"}]","VDOT Mile-pace Conversion Charts for South Jersey Cross Country Coaches - Quick Access | PDF",1790067425]