Running Calculator Instructions

The calculator is driven by Jack's world-famous running formulas and allows you to quickly calculate the appropriate training paces for various workouts necessary to help you reach your goals. The calculator also provides equivalent race performances. For instance, if you ran 43:36 for 10k, it will tell you that the equivalent performance for the marathon is 3:21. This allows you to establish what your goal time should be for other distances.

Note: This is the Official Jack Daniels Calculator. Other websites have taken Jack's copyrighted tables from his book and reproduced them elsewhere without his permission. Jack has never release his formulas until now.

How To Use The Calculator

  1. Find your goal race pace
    1. Select distance and input your goal time
  2. Find out how fast you should train based on a recent performance
    1. Select distance and input your time from a recent race
    2. Click the “Training Paces” tab to learn how fast you should be running different workouts
    3. Click on the workout types for an explanation
  3. Find out what the equivalent performances are for other distances based on a race result
    1. Select distance and input time
    2. Click the Equivalents tab
  4. Find out how much conditions like wind, temperature or altitude had on your performance or will have on an upcoming workout or future race
    1. If you have an upcoming race or workout and want to know how wind, temperature or altitude will affect the performance:
      1. Add in a race result or a race performance that represents what type of shape you are in
      2. Select “Anticipate” and then enter the condition
      3. Click calculate to find out what the effect will be
    2. If you’ve run a race and want to find out what effect wind, temperature or altitude had on your performance:
      1. Input your race result
      2. Select “Result” and then enter the condition
      3. Click calculate to find out how much the condition hurt your performance