WK DAY DATE DISTANCE RAN TIME Miles PACE per km PACE per SHOE

(mm.dd) (h:mm:ss) mile km

0 M

0 T

0 W

0 R

0 F

0 S

0 U

0 00.00 0:00:00 0.0 0.0

1 M

1 T

1 W

1 R

1 F

1 S

1 U

0 0:00:00 0.0 0.0

2 M

2 T

2 W

2 R

2 F

2 S

2 U
0 0:00:00 0.0 0.0

3 M

3 T

3 W

3 R

3 F

3 S

3 U

0 0:00:00 0.0 0.0

4 M

4 T

4 W

4 R

4 F

4 S

4 U

0 0:00:00 0.0 0.0

5 M

5 T

5 W

5 R

5 F

5 S
5 U

0 0:00:00 0.0 0.0

6 M

6 T

6 W

6 R

6 F

6 S

6 U

0 0:00:00 0.0 0.0

7 M

7 T

7 W

7 R

7 F

7 S

7 U

0 0:00:00 0.0 0.0

8 M

8 T

8 W

8 R

8 F
8 S

8 U

0 0:00:00 0.0 0.0

9 M

9 T

9 W

9 R

9 F

9 S

9 U

0 0:00:00 0.0 0.0

10 M

10 T

10 W

10 R

10 F

10 S

10 U

0 0:00:00 0.0 0.0

11 M

11 T

11 W

11 R
11 F

11 S

11 U

0 0:00:00 0.0 0.0

12 M

12 T

12 W

12 R

12 F

12 S

12 U

0 0:00:00 0.0 0.0

13 M

13 T

13 W

13 R

13 F

13 S

13 U

0 0:00:00 0.0 0.0

14 M

14 T

14 W
14 R

14 F

14 S

14 U

0 0:00:00 0.0 0.0

15 M

15 T

15 W

15 R

15 F

15 S

15 U

0 0:00:00 0.0 0.0

16 M

16 T

16 W

16 R

16 F

16 S

16 U

0 0:00:00 0.0 0.0

17 M

17 T
17 W

17 R

17 F

17 S

17 U

0 0:00:00 0.0 0.0

18 M

18 T

18 W

18 R

18 F

18 S

18 U

0 0:00:00 0.0 0.0

19 M

19 T

19 W

19 R

19 F

19 S

19 U

0 0:00:00 0.0 0.0

20 M
20 T

20 W

20 R

20 F

20 S

20 U

0 0:00:00 0.0 0.0

21 M

21 T

21 W

21 R

21 F

21 S

21 U

0 0:00:00 0.0 0.0

22 M

22 T

22 W

22 R

22 F

22 S

22 U

0 0:00:00 0.0 0.0

23 M

23 T

23 W

23 R

23 F

23 S

23 U

0 0:00:00 0.0 0.0

24 M

24 T

24 W

24 R

24 F

24 S

24 U

0 0:00:00 0.0 0.0

25 M

25 T

25 W

25 R

25 F

25 S

25 U
0 0:00:00 0.0 0.0

26 M

26 T

26 W

26 R

26 F

26 S

26 U

0 0:00:00 0.0 0.0

27 M

27 T

27 W

27 R

27 F

27 S

27 U

0 0:00:00 0.0 0.0

28 M

28 T

28 W

28 R

28 F

28 S
28 U

0 0:00:00 0.0 0.0

29 M

29 T

29 W

29 R

29 F

29 S

29 U

0 0:00:00 0.0 0.0

30 M

30 T

30 W

30 R

30 F

30 S

30 U

0 0:00:00 0.0 0.0

31 M

31 T

31 W

31 R

31 F
31 S

31 U

0 0:00:00 0.0 0.0

32 M

32 T

32 W

32 R

32 F

32 S

32 U

0 0:00:00 0.0 0.0

33 M

33 T

33 W

33 R

33 F

33 S

33 U

0 0:00:00 0.0 0.0

34 M

34 T

34 W

34 R
34 F

34 S

34 U

0 0:00:00 0.0 0.0

35 M

35 T

35 W

35 R

35 F

35 S

35 U

0 0:00:00 0.0 0.0

36 M

36 T

36 W

36 R

36 F

36 S

36 U

0 0:00:00 0.0 0.0

37 M

37 T

37 W
37 R

37 F

37 S

37 U

0 0:00:00 0.0 0.0

38 M

38 T

38 W

38 R

38 F

38 S

38 U

0 0:00:00 0.0 0.0

39 M

39 T

39 W

39 R

39 F

39 S

39 U

0 0:00:00 0.0 0.0

40 M

40 T
40 W

40 R

40 F

40 S

40 U

0 0:00:00 0.0 0.0

41 M

41 T

41 W

41 R

41 F

41 S

41 U

0 0:00:00 0.0 0.0

42 M

42 T

42 W

42 R

42 F

42 S

42 U

0 0:00:00 0.0 0.0

43 M
43 T

43 W

43 R

43 F

43 S

43 U

0 0:00:00 0.0 0.0

44 M

44 T

44 W

44 R

44 F

44 S

44 U

0 0:00:00 0.0 0.0

45 M

45 T

45 W

45 R

45 F

45 S

45 U

0 0:00:00 0.0 0.0

46 M

46 T

46 W

46 R

46 F

46 S

46 U

0 0:00:00 0.0 0.0

47 M

47 T

47 W

47 R

47 F

47 S

47 U

0 0:00:00 0.0 0.0

48 M

48 T

48 W

48 R

48 F

48 S

48 U
0 0:00:00 0.0 0.0

49 M

49 T

49 W

49 R

49 F

49 S

49 U

0 0:00:00 0.0 0.0

50 M

50 T

50 W

50 R

50 F

50 S

50 U

0 0:00:00 0.0 0.0

51 M

51 T

51 W

51 R

51 F

51 S
 51 U

0 0:00:00 0.0 0.0

52 M

52 T

52 W

52 R

52 F

52 S

52 U

0 0:00:00 0.0 0.0

53 M

53 T

53 W

53 R

53 F

53 S

53 U

0 0:00:00 0.0 0.0

Copyright 2011 by Minh Tan

Version 11.0
First created in 1999
Not for sale or resale but please feel free to share
http://www.digitalcitizen.ca
ROUTE NAME AND/OR DESCRIPTION Split 1 Split 2 Split 3
COMMENTS # Workout 1

0.0

0.0
0.0

0.0

0.0
0.0

0.0

0.0
0.0

0.0

0.0
0.0

0.0

0.0
0.0

0.0

0.0
0.0

0.0

0.0
0.0

0.0

0.0
0.0

0.0
0.0

0.0

0.0
0.0

0.0

0.0
0.0

0.0

0.0
0.0

0.0

0.0
0.0

0.0

0.0
0.0

0.0

0.0
0.0

0.0

0.0
0.0

0.0
0.0

0.0

0.0
0.0

0.0

0.0
# Workout 2 # Workout 3 # Workout 4 Miles Weight Supplements
Walked Taken

0.0 0.0 0.0 0.0 0.0 0 0

0.0 0.0 0.0 0.0 0.0 0 0

0.0 0.0 0.0 0.0 0.0 0 0

0.0 0.0 0.0 0.0 0.0 0 0

0.0 0.0 0.0 0.0 0.0 0 0

0.0 0.0 0.0 0.0 0.0 0 0

0.0 0.0 0.0 0.0 0.0 0 0

0.0 0.0 0.0 0.0 0.0 0 0

0.0 0.0 0.0 0.0 0.0 0 0

0.0 0.0 0.0 0.0 0.0 0 0

0.0 0.0 0.0 0.0 0.0 0 0

0.0 0.0 0.0 0.0 0.0 0 0

0.0 0.0 0.0 0.0 0.0 0 0

0.0 0.0 0.0 0.0 0.0 0 0

0.0 0.0 0.0 0.0 0.0 0 0

0.0 0.0 0.0 0.0 0.0 0 0

0.0 0.0 0.0 0.0 0.0 0 0

0.0 0.0 0.0 0.0 0.0 0 0

0.0 0.0 0.0 0.0 0.0 0 0

0.0 0.0 0.0 0.0 0.0 0 0

0.0 0.0 0.0 0.0 0.0 0 0

0.0 0.0 0.0 0.0 0.0 0 0

0.0 0.0 0.0 0.0 0.0 0 0

0.0 0.0 0.0 0.0 0.0 0 0

0.0 0.0 0.0 0.0 0.0 0 0

0.0 0.0 0.0 0.0 0.0 0 0

0.0 0.0 0.0 0.0 0.0 0 0

0.0 0.0 0.0 0.0 0.0 0 0

0.0 0.0 0.0 0.0 0.0 0 0

0.0 0.0 0.0 0.0 0.0 0 0

0.0 0.0 0.0 0.0 0.0 0 0

0.0 0.0 0.0 0.0 0.0 0 0

0.0 0.0 0.0 0.0 0.0 0 0

0.0 0.0 0.0 0.0 0.0 0 0

0.0 0.0 0.0 0.0 0.0 0 0

0.0 0.0 0.0 0.0 0.0 0 0

0.0 0.0 0.0 0.0 0.0 0 0

0.0 0.0 0.0 0.0 0.0 0 0

0.0 0.0 0.0 0.0 0.0 0 0

0.0 0.0 0.0 0.0 0.0 0 0

0.0 0.0 0.0 0.0 0.0 0 0

0.0 0.0 0.0 0.0 0.0 0 0

0.0 0.0 0.0 0.0 0.0 0 0

0.0 0.0 0.0 0.0 0.0 0 0

0.0 0.0 0.0 0.0 0.0 0 0

0.0 0.0 0.0 0.0 0.0 0 0

0.0 0.0 0.0 0.0 0.0 0 0

0.0 0.0 0.0 0.0 0.0 0 0

0.0 0.0 0.0 0.0 0.0 0 0

0.0 0.0 0.0 0.0 0.0 0 0

0.0 0.0 0.0 0.0 0.0 0 0

0.0 0.0 0.0 0.0 0.0 0 0

0.0 0.0 0.0 0.0 0.0 0 0

0.0 0.0 0.0 0.0 0.0 0 0

 Miles Pace / Mile On-going km Pace / km On-going Run Time # Runs Double Run Miles # Workout 1
WEEK Mile Avg km Avg Days Walked
INFO BY THE WEEK

1
2
3
4
5
6
7
8
9
10
11
INFO BY THE WEEK

12
13
14
15
16
17
18
19
20
21
22
INFO BY THE WEEK

23
24
25
26
27
28
29
30
31
32
33
HE WEEK

34
INFO BY THE WEEK 35
36
37
38
39
40
41
42
43
44
INFO BY THE WEEK

45
46
47
48
49
50
51
52
53
Miles Pace / Mile On-going km Pace / km On-going Run Time # Runs Double Run Miles # Workout 1
WEEK Mile Avg km Avg Days Walked

TOTAL 0.0
AVG 0.0

0.0 0.0 0.0 0.0

YEAR

miles per miles km per run time / run days

miles ran per mile km ran per km km walked runs per week total running time
week walked week week per week

Average Average % of Total # Double Run

DAY Miles Ran km Ran # Runs # Days Ran # Days % Days Ran
Miles / Day km / Day Distance Days
INFO BY THE DAY

M 0.0 0.0 0 0 0 0
T 0.0 0.0 0 0 0 0
W 0.0 0.0 0 0 0 0
R 0.0 0.0 0 0 0 0
F 0.0 0.0 0 0 0 0
INFO BY S 0.0 0.0 0 0 0 0
U 0.0 0.0 0 0 0 0
TOTALS 0.0 0.0 0 0 0 0

Miles for the Avg Miles km for the Avg km per % Total Previous Distance Ran Retired?
SHOES Total Miles Total km
year per Run year Run Distance in Shoes Unit (m/k)
Shoe 1 0.0 0.0 0.0 0.0 0.0
INFO BY THE SHOES

Shoe 2 0.0 0.0 0.0 0.0 0.0

Shoe 3 0.0 0.0 0.0 0.0 0.0
Shoe 4 0.0 0.0 0.0 0.0 0.0
Shoe 5 0.0 0.0 0.0 0.0 0.0
Shoe 6 0.0 0.0 0.0 0.0 0.0
Shoe 7 0.0 0.0 0.0 0.0 0.0
Shoe 8 0.0 0.0 0.0 0.0 0.0
Shoe 9 0.0 0.0 0.0 0.0 0.0
Bar 0.0 0.0 0.0 0.0 0.0 m
0.0 0.0 0.0 0.0

FREQUENCY O

MILES # Wks PACE / MILE # Wks KM # Wks PACE / KM # Wks RUN TIME # Wks # Workout 1

0-9 0 Did not run
10-19 0 sub - 5:30
20-29 0 5:30 - 5:39
30-39 0 5:40 - 5:49
INFO BY WEEKLY PERFORMANCE
0 0-9 0 Did not run 0 Did not run 0 0
0 10-19 0 sub-3:00 0 Ran <1 hr. 0 1
0 20-29 0 3:00 - 3:09 0 Ran 1-2 hrs 0 2
0 30-39 0 3:10 - 3:19 0 Ran 2-3 hrs 0 3

40-49 0 5:50 - 5:59 0 40-49 0 3:20 - 3:29 0 Ran 3-4 hrs 0 4

50-59 0 6:00 - 6:09 0 50-59 0 3:30 - 3:39 0 Ran 4-5 hrs 0 5
60-69 0 6:10 - 6:19 0 60-69 0 3:40 - 3:49 0 Ran 5-6 hrs 0 6
70-79 0 6:20 - 6:29 0 70-79 0 3:50 - 3:59 0 Ran 6-7 hrs 0 7
80-89 0 6:30 - 6:39 0 80-89 0 4:00 - 4:09 0 Ran 7-8 hrs 0 >7
90-99 0 6:40 - 6:49 0 90-99 0 4:10 - 4:19 0 Ran 8-9 hrs 0
100-109 0 6:50 - 6:59 0 100-109 0 4:20 - 4:29 0 Ran 9-10 hrs 0
# Workout 3
110+ 0 7:00 - 7:09 0 110-119 0 4:30 - 4:39 0 Ran > 10 hrs. 0
EXTRA WORKOUTS 7:10 - 7:19 0 120-129 0 4:40 - 4:49 0 RUN FREQUENCY 0
0 0 7:20 - 7:29 0 130-139 0 4:50 - 4:59 0 Did not run 0 1
 INFO BY 1-2 0 7:30 - 7:39 0 140-149 0 5:00 - 5:09 0 Ran 1 day 0 2
3-4 0 7:40 - 7:49 0 150-159 0 5:10 - 5:19 0 Ran 2 days 0 3
5-6 0 7:50 - 7:59 0 160-169 0 5:20 - 5:29 0 Ran 3 days 0 4
7-8 0 8:00 - 8:09 0 170-179 0 5:30 - 5:39 0 Ran 4 days 0 5
9-10 0 8:10 - 8:19 0 180-189 0 5:40 - 5:49 0 Ran 5 days 0 6
11-12 0 8:20 - 8:29 0 190-199 0 5:50 - 5:59 0 Ran 6 days 0 7
>12 0 8:29+ 0 200+ 0 6:00+ 0 Ran 7 days 0 >7

Copyright 2011 by Minh Tan

Version 11.0
First created in 1999
Not for sale or resale but please feel free to share
http://www.digitalcitizen.ca
# Workout 2 # Workout 3 # Workout 4 # Entries
 # Workout 2 # Workout 3 # Workout 4 # Entries

0.0 0.0 0.0 0

0.0 0.0 0.0 0.0

otal running time

FREQUENCY OF WORKOUTS

# Wks # Workout 2 # Wks

0 0 0
0 1 0
0 2 0
0 3 0
0 4 0
0 5 0
0 6 0
0 7 0
0 >7 0

# Wks # Workout 4 # Wks

0 0 0
0 1 0
0 2 0
0 3 0
0 4 0
0 5 0
0 6 0
0 7 0
0 >7 0
This worksheet will help you determine what you need to run (time, pace or distance) if you know two of the factors, o
You fill in the white cells and read the yellow for your answer.

TIME PACE per mile (m) DISTANCE

Hrs Min Min Sec or km (k) you need to run
12.07 km 60
1 0 at 8 0 m
7.50 miles

DISTANCE CALCULATOR
If you need to figure out DISTANCE (like if you were told to run for an hour at some pace)

DISTANCE in mile (m) TIME PACE you need to run

or km (k) Hrs Min Min Sec per
6 0 km 60
10.00 k 1 0
9 39 mile

PACE CALCULATOR
If you need to figure out PACE (like if you were told to run a certain route in an hour)

DISTANCE in mile (m) PACE per mile (m) RUNNING TIME

or km (k) Min Sec or km (k) Hrs Min Sec
10
10.00 k 6 26 m 0 39 59
6.21504

TIME CALCULATOR
If you need to figure out TIME (like if you were told to run a certain distance at some pace)

26.220 42.188 5.000 3.108

miles equals km km equals miles

100.000 45.360 100.000 220.460

pounds (lbs) equals kg kg equals pounds (lbs)

know two of the factors, or convert weights.

6
9.654

6.433333 0.66639

11 4.0 158.000 71.668

Stone lbs. equals pounds (lbs) equals kg

100.000 7 2.0

pounds (lbs) equals Stone lbs.

Start Finish
Start
Code Code
H Home 1

1 Corner A Street and 1st Avenue 2

1 Corner A Street and 1st Avenue 3

Route Calculator (for those who like to mix segments of different routes)
Insert start and finish points to segments of routes you run, giving codes if you like, along with distance.
If you run a route that isn't usual, enter how often you ran each segment in under Repetition.
Check the Distance Ran at the bottom to see the distance of your route that day. Remember to clear all re
Use http://www.gmap-pedometer.com/ to determine distance of each segment if you nee
Finish

Corner A Street and 1st Avenue

Grocery store

Track
ents of different routes)
run, giving codes if you like, along with distance.
an each segment in under Repetition.
nce of your route that day. Remember to clear all repetitions before recalculating a new route.
to determine distance of each segment if you need to.
 in miles (m) or
Via Distance
km (k)
Direct 0.25 m

A street to 3rd Avenue, 3rd Avenue up two blocks to C street 1.20 k

Down to waterfront, along waterfront to stadium, south exit in 2.00 m

 DISTANCE RAN 1.99 m
3.20 k

all repetitions before recalculating a new route.

Repetition

2 0.5 0.8045
2 1.491609695 2.4

0 0

0 0

0 0

0 0

0 0

0 0

0 0

0 0

0 0

0 0

0 0

0 0

0 0

0 0

0 0

0 0

0 0

0 0

0 0

0 0
0 0

0 0

0 0

0 0

0 0

0 0

0 0

0 0

0 0

0 0

0 0

0 0
0 0

0 0

0 0

0 0

0 0

0 0

0 0

0 0

0 0

0 0

0 0

0 0

0 0

0 0

0 0

0 0

0 0

0 0

0 0

0 0

0 0

0 0

0 0

0 0

0 0

0 0

0 0

0 0

0 0

0 0

0 0

0 0

0 0

0 0

0 0

0 0
0 0

0 0

0 0

0 0

0 0

0 0

0 0

0 0

0 0

0 0

0 0

0 0

0 0

0 0

0 0

0 0

0 0

0 0

0 0

0 0

0 0

0 0

0 0

0 0

0 0

0 0

0 0

0 0

0 0

0 0

0 0

0 0

0 0

0 0

0 0

0 0
0 0
RACE PREDICTOR WITH JACK DANIELS' RUNNING FORMULA

TIME
VDOT 1.5K Mile 3K 2 Mile 5K 10K 15K 1/2 MAR MAR VDOT
30 8:30 9:11 17:56 19:19 30:40 1:03:46 1:38:14 2:21:04 4:49:17 30
32 8:02 8:41 16:59 18:18 29:05 1:00:26 1:33:07 2:13:49 4:34:59 32
34 7:37 8:14 16:09 17:24 27:39 57:26 1:28:30 2:07:16 4:22:03 34
36 7:14 7:49 15:23 16:34 26:22 54:44 1:24:20 2:01:19 4:10:19 36
38 6:54 7:27 14:41 15:49 25:12 52:17 1:20:33 1:55:55 3:59:35 38
40 6:35 7:07 14:03 15:08 24:08 50:03 1:17:06 1:50:59 3:49:45 40
42 6:19 6:49 13:28 14:31 23:09 48:01 1:13:56 1:46:27 3:40:43 42
44 6:03 6:32 12:55 13:56 22:15 46:09 1:11:02 1:42:17 3:32:23 44
45 5:56 6:25 12:40 13:40 21:50 45:16 1:09:40 1:40:20 3:28:26 45
46 5:49 6:17 12:26 13:25 21:25 44:25 1:08:22 1:38:27 3:24:39 46
47 5:42 6:10 12:12 13:10 21:02 43:36 1:07:06 1:36:38 3:21:00 47
48 5:36 6:03 11:58 12:55 20:39 42:50 1:05:53 1:34:53 3:17:29 48
49 5:30 5:56 11:45 12:41 20:18 42:04 1:04:44 1:33:12 3:14:06 49
50 5:24 5:50 11:33 12:28 19:57 41:21 1:03:36 1:31:35 3:10:49 50
51 5:18 5:44 11:21 12:15 19:36 40:39 1:02:31 1:30:02 3:07:39 51
52 5:13 5:38 11:09 12:02 19:17 39:59 1:01:29 1:28:31 3:04:36 52
53 5:07 5:32 10:58 11:50 18:58 39:20 1:00:28 1:27:04 3:01:39 53
54 5:02 5:27 10:47 11:39 18:40 38:42 59:30 1:25:40 2:58:47 54
55 4:57 5:21 10:37 11:28 18:22 38:06 58:33 1:24:18 2:56:01 55
56 4:53 5:16 10:27 11:17 18:05 37:31 57:39 1:23:00 2:53:20 56
57 4:48 5:11 10:17 11:06 17:49 36:57 56:46 1:21:43 2:50:45 57
58 4:44 5:06 10:08 10:56 17:33 36:24 55:55 1:20:30 2:48:14 58
59 4:39 5:02 9:58 10:46 17:17 35:52 55:06 1:19:18 2:45:47 59
60 4:35 4:57 9:50 10:37 17:03 35:22 54:18 1:18:09 2:43:25 60
61 4:31 4:53 9:41 10:27 16:48 34:52 53:32 1:17:02 2:41:08 61
62 4:27 4:49 9:33 10:18 16:34 34:23 52:47 1:15:57 2:38:54 62
63 4:24 4:45 9:25 10:10 16:20 33:55 52:03 1:14:54 2:36:44 63
64 4:20 4:41 9:17 10:01 16:07 33:28 51:21 1:13:53 2:34:38 64
65 4:16 4:37 9:09 09:53 15:54 33:01 50:40 1:12:53 2:32:35 65
66 4:13 4:33 9:02 09:45 15:42 32:35 50:00 1:11:56 2:30:36 66
67 4:10 4:30 8:55 09:37 15:29 32:11 49:22 1:11:00 2:28:40 67
68 4:06 4:26 8:48 09:30 15:18 31:46 48:44 1:10:05 2:26:47 68
69 4:03 4:23 8:41 09:23 15:06 31:23 48:08 1:09:12 2:24:57 69
70 4:00 4:19 8:34 09:16 14:55 31:00 47:32 1:08:21 2:23:10 70
71 3:57 4:16 8:28 09:09 14:44 30:38 46:58 1:07:31 2:21:26 71
72 3:54 4:13 8:22 09:02 14:33 30:16 46:24 1:06:42 2:19:44 72
73 3:52 4:10 8:16 08:55 14:23 29:55 45:51 1:05:54 2:18:05 73
74 3:49 4:07 8:10 08:49 14:13 29:34 45:19 1:05:08 2:16:29 74
75 3:46 4:04 8:04 08:43 14:03 29:14 44:48 1:04:23 2:14:55 75
76 3:44 4:02 7:58 08:37 13:54 28:55 44:18 1:03:39 2:13:23 76
77 3:41 3:58 7:53 08:31 13:44 28:36 43:49 1:02:56 2:11:54 77
78 3:39 3:56 7:48 08:25 13:35 28:17 43:20 1:02:15 2:10:27 78
79 3:37 3:54 7:43 08:20 13:26 27:59 42:52 1:01:34 2:09:02 79
80 3:34 3:51 7:38 08:14 13:18 27:41 42:25 1:00:54 2:07:38 80
81 3:32 3:49 7:33 08:09 13:09 27:24 41:58 1:00:15 2:06:17 81
82 3:30 3:46 7:28 08:04 13:01 27:07 41:32 59:38 2:04:57 82
83 3:28 3:44 7:23 07:59 12:53 26:51 41:06 59:01 2:03:40 83
84 3:26 3:42 7:19 07:54 12:45 26:34 40:42 58:25 2:02:24 84
85 3:24 3:40 7:14 07:49 12:37 26:19 40:17 57:50 2:01:10 85

How to use these charts (very simplified but very practical)

In an ideal world, you would be able to run the times across some row over the various distances.

But people, course, racing conditions and other factors keep this possibility from happening for most.

Identify the best matches to your best racing time, or interval for shorter distances, in the past year (maybe 2) for as many distance

You can change the format of the cell with the data that applies to you, like bold or background colour, but you can't change the c

If you have had any major interruption to your training (like injury, big break, etc), you should only use times after that interruption.

Each of your times correspond to a VDOT value to the right or left.

Identify your highest and lowest, and note the distances of your highest and lowest.

You may find you have a tendency towards shorter, middle or longer distances, which are your strengths.

You can work to improve your strengths further, or set the equivalent time for some other distance, in the same VDOT bracket.

Example: 1:25:40 in the half was my best VDOT at 54, so if I wanted to improve my marathon time, I could theoretically look for

Check the charts in the middle or the right to the corresponding value for the pace you need to achieve your target.

Don't be too hard on this target, though, because your optimal distance may not be whatever you would like it to be.

Example: The marathon is NOT my optimal distance (best VDOT 51, current about 48 or 49, never within 2 VDOTs of my half tim

Try to improve your performance in any distance one VDOT point at a time!

There is no correction for course difficulty, weather, life stresses, digestion, a little aging, etc. so don't be too stuck on targets.

Predicting times is ultimately no better than predicting the future, but this gives a small scientific approach to it all.
Use the predictions from this chart as motivation, but ultimately, have fun!

Despite the marathon being my worst VDOT, I enjoy running it the most and have 29 completed (probably a dozen halfs).

More information (complicated scientific stuff for you keeners)

http://www.runbayou.com/jackd.htm

http://www.runworks.com/calculator.html

Your Notes
 RACE PACE PER KM
VDOT 1.5K Mile 3K 2 Mile 5K 10K 15K 1/2 MAR MAR
30 5:40 5:42 5:59 6:00 6:08 6:23 6:33 6:41 6:51
32 5:21 5:24 5:40 5:41 5:49 6:03 6:12 6:20 6:31
34 5:05 5:07 5:23 5:24 5:32 5:45 5:54 6:02 6:12
36 4:49 4:51 5:08 5:09 5:16 5:28 5:37 5:45 5:56
38 4:36 4:38 4:54 4:55 5:02 5:14 5:22 5:29 5:40
40 4:23 4:25 4:41 4:42 4:50 5:00 5:08 5:15 5:27
42 4:13 4:14 4:29 4:31 4:38 4:48 4:56 5:03 5:14
44 4:02 4:04 4:18 4:20 4:27 4:37 4:44 4:51 5:02
45 3:57 3:59 4:13 4:15 4:22 4:32 4:39 4:45 4:56
46 3:53 3:54 4:09 4:10 4:17 4:27 4:33 4:40 4:51
47 3:48 3:50 4:04 4:05 4:12 4:22 4:28 4:35 4:46
48 3:44 3:46 3:59 4:01 4:08 4:17 4:24 4:30 4:41
49 3:40 3:41 3:55 3:56 4:04 4:12 4:19 4:25 4:36
50 3:36 3:38 3:51 3:52 3:59 4:08 4:14 4:20 4:31
51 3:32 3:34 3:47 3:48 3:55 4:04 4:10 4:16 4:27
52 3:29 3:30 3:43 3:44 3:51 4:00 4:06 4:12 4:22
53 3:25 3:26 3:39 3:41 3:48 3:56 4:02 4:07 4:18
54 3:21 3:23 3:36 3:37 3:44 3:52 3:58 4:03 4:14
55 3:18 3:20 3:32 3:34 3:40 3:49 3:54 4:00 4:10
56 3:15 3:16 3:29 3:30 3:37 3:45 3:51 3:56 4:06
57 3:12 3:13 3:26 3:27 3:34 3:42 3:47 3:52 4:03
58 3:09 3:10 3:23 3:24 3:31 3:38 3:44 3:49 3:59
59 3:06 3:08 3:19 3:21 3:27 3:35 3:40 3:45 3:56
60 3:03 3:05 3:17 3:18 3:25 3:32 3:37 3:42 3:52
61 3:01 3:02 3:14 3:15 3:22 3:29 3:34 3:39 3:49
62 2:58 3:00 3:11 3:12 3:19 3:26 3:31 3:36 3:46
63 2:56 2:57 3:08 3:10 3:16 3:24 3:28 3:33 3:43
64 2:53 2:55 3:06 3:07 3:13 3:21 3:25 3:30 3:40
65 2:51 2:52 3:03 3:04 3:11 3:18 3:23 3:27 3:37
66 2:49 2:50 3:01 3:02 3:08 3:16 3:20 3:24 3:34
67 2:47 2:48 2:58 2:59 3:06 3:13 3:17 3:22 3:31
68 2:44 2:45 2:56 2:57 3:04 3:11 3:15 3:19 3:29
 69 2:42 2:43 2:54 2:55 3:01 3:08 3:13 3:17 3:26
70 2:40 2:41 2:51 2:53 2:59 3:06 3:10 3:14 3:23
71 2:38 2:39 2:49 2:51 2:57 3:04 3:08 3:12 3:21
72 2:36 2:37 2:47 2:48 2:55 3:02 3:06 3:10 3:19
73 2:35 2:35 2:45 2:46 2:53 3:00 3:03 3:07 3:16
74 2:33 2:34 2:43 2:44 2:51 2:57 3:01 3:05 3:14
75 2:31 2:32 2:41 2:43 2:49 2:55 2:59 3:03 3:12
76 2:29 2:30 2:39 2:41 2:47 2:54 2:57 3:01 3:10
77 2:27 2:28 2:38 2:39 2:45 2:52 2:55 2:59 3:07
78 2:26 2:27 2:36 2:37 2:43 2:50 2:53 2:57 3:05
79 2:24 2:25 2:34 2:35 2:41 2:48 2:51 2:55 3:03
80 2:23 2:24 2:33 2:34 2:40 2:46 2:50 2:53 3:01
81 2:21 2:22 2:31 2:32 2:38 2:44 2:48 2:51 2:59
82 2:20 2:21 2:29 2:30 2:36 2:43 2:46 2:49 2:58
83 2:18 2:19 2:28 2:29 2:35 2:41 2:44 2:48 2:56
84 2:17 2:18 2:26 2:27 2:33 2:39 2:43 2:46 2:54
85 2:16 2:16 2:25 2:26 2:31 2:38 2:41 2:44 2:52

r (maybe 2) for as many distances as you can.

colour, but you can't change the chart numbers.

use times after that interruption.

, in the same VDOT bracket.

me, I could theoretically look for a 2:58:47.

hieve your target.

would like it to be.

ver within 2 VDOTs of my half times).

on't be too stuck on targets.

pproach to it all.
(probably a dozen halfs).
 RACE PACE PER MILE
VDOT VDOT 1.5K Mile 3K 2 Mile 5K 10K 15K 1/2 MAR
30 30 9:07 9:11 9:37 9:40 9:52 10:16 10:32 10:45
32 32 8:37 8:41 9:07 9:09 9:22 9:43 9:59 10:12
34 34 8:10 8:14 8:40 8:42 8:54 9:14 9:30 9:42
36 36 7:46 7:49 8:15 8:17 8:29 8:48 9:03 9:15
38 38 7:24 7:27 7:53 7:55 8:07 8:25 8:38 8:50
40 40 7:04 7:07 7:32 7:34 7:46 8:03 8:16 8:28
42 42 6:47 6:49 7:13 7:16 7:27 7:44 7:56 8:07
44 44 6:29 6:32 6:56 6:58 7:10 7:26 7:37 7:48
45 45 6:22 6:25 6:48 6:50 7:02 7:17 7:28 7:39
46 46 6:14 6:17 6:40 6:43 6:54 7:09 7:20 7:30
47 47 6:07 6:10 6:33 6:35 6:46 7:01 7:12 7:22
48 48 6:00 6:03 6:25 6:28 6:39 6:54 7:04 7:14
49 49 5:54 5:56 6:18 6:21 6:32 6:46 6:57 7:06
50 50 5:48 5:50 6:12 6:14 6:25 6:39 6:49 6:59
51 51 5:41 5:44 6:05 6:08 6:18 6:32 6:42 6:52
52 52 5:36 5:38 5:59 6:01 6:12 6:26 6:36 6:45
53 53 5:29 5:32 5:53 5:55 6:06 6:20 6:29 6:38
54 54 5:24 5:27 5:47 5:50 6:00 6:14 6:23 6:32
55 55 5:19 5:21 5:42 5:44 5:55 6:08 6:17 6:26
56 56 5:14 5:16 5:36 5:39 5:49 6:02 6:11 6:20
57 57 5:09 5:11 5:31 5:33 5:44 5:57 6:05 6:14
58 58 5:05 5:06 5:26 5:28 5:39 5:51 6:00 6:08
59 59 4:59 5:02 5:21 5:23 5:34 5:46 5:55 6:03
60 60 4:55 4:57 5:16 5:19 5:29 5:41 5:49 5:57
61 61 4:51 4:53 5:12 5:14 5:24 5:37 5:45 5:52
62 62 4:46 4:49 5:07 5:09 5:20 5:32 5:40 5:47
63 63 4:43 4:45 5:03 5:05 5:15 5:27 5:35 5:43
64 64 4:39 4:41 4:59 5:01 5:11 5:23 5:30 5:38
65 65 4:35 4:37 4:54 4:57 5:07 5:19 5:26 5:33
66 66 4:31 4:33 4:51 4:53 5:03 5:15 5:22 5:29
67 67 4:28 4:30 4:47 4:49 4:59 5:11 5:18 5:25
68 68 4:24 4:26 4:43 4:45 4:55 5:07 5:14 5:21
69 69 4:21 4:23 4:39 4:42 4:52 5:03 5:10 5:16
70 70 4:17 4:19 4:36 4:38 4:48 4:59 5:06 5:13
71 71 4:14 4:16 4:32 4:35 4:44 4:56 5:02 5:09
72 72 4:11 4:13 4:29 4:31 4:41 4:52 4:59 5:05
73 73 4:09 4:10 4:26 4:28 4:38 4:49 4:55 5:01
74 74 4:06 4:07 4:23 4:25 4:34 4:45 4:52 4:58
75 75 4:02 4:04 4:20 4:22 4:31 4:42 4:48 4:54
76 76 4:00 4:02 4:16 4:19 4:28 4:39 4:45 4:51
77 77 3:57 3:58 4:14 4:16 4:25 4:36 4:42 4:48
78 78 3:55 3:56 4:11 4:13 4:22 4:33 4:39 4:45
79 79 3:52 3:54 4:08 4:10 4:19 4:30 4:36 4:42
80 80 3:50 3:51 4:05 4:07 4:17 4:27 4:33 4:39
81 81 3:47 3:49 4:03 4:04 4:14 4:25 4:30 4:36
82 82 3:45 3:46 4:00 4:02 4:11 4:22 4:27 4:33
83 83 3:43 3:44 3:58 3:59 4:09 4:19 4:25 4:30
84 84 3:40 3:42 3:55 3:57 4:06 4:16 4:22 4:27
85 85 3:38 3:40 3:53 3:54 4:04 4:14 4:19 4:24
MAR VDOT
11:01 30
10:29 32
9:59 34
9:32 36
9:08 38
8:45 40
8:25 42
8:06 44
7:57 45
7:48 46
7:40 47
7:32 48
7:24 49
7:16 50
7:09 51
7:02 52
6:55 53
6:49 54
6:42 55
6:36 56
6:30 57
6:25 58
6:19 59
6:14 60
6:08 61
6:03 62
5:58 63
5:54 64
5:49 65
5:44 66
5:40 67
5:36 68
5:31 69
5:27 70
5:23 71
5:20 72
5:16 73
5:12 74
5:08 75
5:05 76
5:02 77
4:58 78
4:55 79
4:52 80
4:49 81
4:46 82
4:43 83
4:40 84
4:37 85
 DATE RACE NAME DISTANCE
M D Y
1 1 2001 Sample 10K race data 10.00
in miles (m) TIME PACE VDOT
or km (k) (h:mm:ss) per km per mile
k 0:50:00 05:00 08:03
COURSE DESCRIPTION, WEATHER, AND OTHER COMMENTS

not a bad way to start the year

6.22 10.00

0.00 0.00

0.00 0.00

0.00 0.00

0.00 0.00

0.00 0.00

0.00 0.00

0.00 0.00

0.00 0.00

0.00 0.00

0.00 0.00

0.00 0.00

0.00 0.00

0.00 0.00

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0.00 0.00

0.00 0.00

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0.00 0.00
0.00 0.00

0.00 0.00

0.00 0.00

0.00 0.00

0.00 0.00

0.00 0.00

0.00 0.00

0.00 0.00

0.00 0.00

0.00 0.00

0.00 0.00
0.00 0.00

0.00 0.00

0.00 0.00

0.00 0.00

0.00 0.00

0.00 0.00

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0.00 0.00

0.00 0.00

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0.00 0.00

0.00 0.00

0.00 0.00

0.00 0.00

0.00 0.00

0.00 0.00

0.00 0.00

0.00 0.00

0.00 0.00

0.00 0.00

0.00 0.00

0.00 0.00

0.00 0.00

0.00 0.00

0.00 0.00

0.00 0.00

0.00 0.00

0.00 0.00

0.00 0.00

0.00 0.00

0.00 0.00

0.00 0.00

0.00 0.00

0.00 0.00

0.00 0.00
0.00 0.00

0.00 0.00

0.00 0.00

0.00 0.00

0.00 0.00

0.00 0.00

0.00 0.00

0.00 0.00

0.00 0.00

0.00 0.00

0.00 0.00

0.00 0.00

0.00 0.00

0.00 0.00

0.00 0.00

0.00 0.00

0.00 0.00

0.00 0.00

0.00 0.00

0.00 0.00

0.00 0.00

0.00 0.00

0.00 0.00

0.00 0.00

0.00 0.00

0.00 0.00

0.00 0.00

0.00 0.00

0.00 0.00

0.00 0.00

0.00 0.00

0.00 0.00

0.00 0.00

0.00 0.00

0.00 0.00

0.00 0.00
0.00 0.00

0.00 0.00

0.00 0.00

0.00 0.00

0.00 0.00

0.00 0.00

0.00 0.00

0.00 0.00

0.00 0.00

0.00 0.00

0.00 0.00

0.00 0.00

0.00 0.00

0.00 0.00

0.00 0.00

0.00 0.00

0.00 0.00

0.00 0.00

0.00 0.00

0.00 0.00

0.00 0.00

0.00 0.00

0.00 0.00

0.00 0.00

0.00 0.00

0.00 0.00

0.00 0.00

0.00 0.00

0.00 0.00

0.00 0.00

0.00 0.00

0.00 0.00

0.00 0.00

0.00 0.00

0.00 0.00

0.00 0.00
0.00 0.00

0.00 0.00

0.00 0.00

0.00 0.00

0.00 0.00

0.00 0.00

0.00 0.00

0.00 0.00

0.00 0.00

0.00 0.00

0.00 0.00

0.00 0.00

0.00 0.00

0.00 0.00

0.00 0.00

0.00 0.00

0.00 0.00

0.00 0.00

0.00 0.00

0.00 0.00

0.00 0.00

0.00 0.00

0.00 0.00

0.00 0.00

0.00 0.00

0.00 0.00

0.00 0.00

0.00 0.00

0.00 0.00

0.00 0.00

0.00 0.00

0.00 0.00

0.00 0.00

0.00 0.00

0.00 0.00

0.00 0.00
0.00 0.00

0.00 0.00

0.00 0.00

0.00 0.00

0.00 0.00

0.00 0.00

0.00 0.00

0.00 0.00

0.00 0.00

0.00 0.00

0.00 0.00

0.00 0.00

0.00 0.00

0.00 0.00

0.00 0.00

0.00 0.00

0.00 0.00

0.00 0.00

0.00 0.00

0.00 0.00
D is ta n c e (a ll b a r s s ta r t a t 0 , n o t c u m u la tiv e )

Distance Ran and Walked by the Week

12.0

10.0

8.0

6.0

4.0

2.0

0.0
1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31 32 33 34 35 36 37 38 39 40 41 42 43 44 45 46 47 48 49 50

Week #
Copyright 2011 by Minh Tan
Version 11.0
First created in 1999
Not for sale or resale but please feel free to share
http://www.digitalcitizen.ca
 km

Miles

Miles Walked

43 44 45 46 47 48 49 50 51 52 53
 Pace Ran by the Week
00:00

00:00

00:00
Pace

00:00

00:00

00:00

00:00
1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31 32 33 34 35 36 37 38 39 40 41 42 43 44 45 46 47 48 49 50 5

Week #
Copyright 2011 by Minh Tan
Version 11.0
First created in 1999
Not for sale or resale but please feel free to share
http://www.digitalcitizen.ca
 per km

per mile

2 43 44 45 46 47 48 49 50 51 52 53
 Total Time Ran by the Week
0:00:00

0:00:00
Total Time

0:00:00

0:00:00

0:00:00

0:00:00

0:00:00
1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31 32 33 34 35 36 37 38 39 40 41 42 43 44 45 46

Week #
Copyright 2011 by Minh Tan
Version 11.0
First created in 1999
Not for sale or resale but please feel free to share
http://www.digitalcitizen.ca
39 40 41 42 43 44 45 46 47 48 49 50 51 52 53
 Number of Runs and Double Run Days by the Week
12

10
Number

0
1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31 32 33 34 35 36 37 38 39 40 41 42 43 44 45 46 47 48 49 50 51 5

Week #
Copyright 2011 by Minh Tan
Version 11.0
First created in 1999
Not for sale or resale but please feel free to share
http://www.digitalcitizen.ca
 Runs

Double Run
Days

44 45 46 47 48 49 50 51 52 53
A v e ra g e W e ig h t (in u n it y o u c h o s e to re c o rd )

Average Weight by the Week

12

10

0
1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31 32 33 34 35 36 37 38 39 40 41 42 43 44 45 46 47

Week #
Copyright 2011 by Minh Tan
Version 11.0
First created in 1999
Not for sale or resale but please feel free to share
http://www.digitalcitizen.ca
40 41 42 43 44 45 46 47 48 49 50 51 52 53
N u m b e r o f V a r io u s W o rk o u ts (c u m u la tiv e b a r s

Workout Distributions by the Week

12

10

0
1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31 32 33 34 35 36 37 38 39 40 41 42 43 44 45 46 47 48 49 50 51 52 53

Week #
Copyright 2011 by Minh Tan
Version 11.0
First created in 1999
Not for sale or resale but please feel free to share
http://www.digitalcitizen.ca
 Workout 1 Workout 2

Workout 3 Workout 4

46 47 48 49 50 51 52 53
 Percentage of Each Day Ran During Year % Distance Ran by Day

100

90

80
Percentage

70

60

50

40

30

20

10

0
M T W R F S U

Day of the Week

Copyright 2011 by Minh Tan
Version 11.0
First created in 1999
Not for sale or resale but please feel free to share
http://www.digitalcitizen.ca
an by Day
 Enter order of days of your Enter 3-letter codes for each pair of
preferred week shoes, and description
(Use letter codes suggested (More diverse codes will be easier to remember)
in whatever order you choose)

M Shoe 1

T Shoe 2

W Shoe 3

R Shoe 4

F Shoe 5

S Shoe 6

U Shoe 7

Shoe 8

Shoe 9

Bar Barefoot running

1 Fill in the yellow spaces above with information as per instructions at top. Replaced suggested values as you need.

2 The Workout Names category is essentially a counter for anything you want (whole numbers only).
Change as you need, from injured workouts where you are not 100% (injured), to workouts with your secret crush (stalking), to workouts

3 Fill in all run information on the DATA Worksheet.

4 Week 0 covers the first partial week of the year. Skip this week if year starts on same day as your week.
Mileages in Week 0 counts towards your annual total, but not your weekly average because it is a partial week if you chose to fill in the d

5 Do NOT type in columns with white bar headers (all cells needing protection are locked against accidental damage)!

6 You must type in at least one value for each day that has passed in the Distance column of the DATA Worksheet. Doesn't matter upper o
If you only run once, you don't need to put a second value of "0". If you don't run, you need to put in one value of "0", either upper or low

7 Devise your own system if you want to separate one run into two, like warm-ups and real running, but you can't mix this with two runs on
You could also use the Miles Walked column as Warm-up running mileage. Have to enter this in miles as too cumbersome to mix km an

8 You only need to fill in other columns when there is something to fill (i.e. don't need to put "0" in for workout types when there was no wo

9 Try to be consistent in data entered. Summaries are only as good and complete as your data entry.

10 When putting in date, use two-digit decimal format, like 01.01 for Jan 1st. Suggest just entering date for each first day of your week.

11 Give common routes names to make it easy to enter repeatedly, describe in COMMENTS first time each route appears.

12 Enter splits at common points on common routes for comparisons. Other splits can be put in Comments or Intervals columns. Splits are

13 Intervals can be entered as anything since they are recorded as text.

14 Look at the Summaries sheet after you fill out all data for the day to see up-to-the-moment stats! You cannot alter anything on this works
 After you have some data, identify areas in the tables you would not likely need to look at (like a sub-4:30/mile week?) and make backgr
The Summaries sheet is meant to be versatile, but nobody runs that wide range so many zeroes can be convoluted to scan all the time.

15 Look at Worksheet Tabs NOT in full caps for graphs of performance indicators, created from SUMMARIES Worksheet data.
Resize the graphs to fit your screen as you like it. These Worksheets are not locked.

Copyright 2011 by Minh Tan

Version 11.0
First created in 1999
Not for sale or resale but please feel free to distribute
http://www.digitalcitizen.ca
 Enter distance already ran in each Shoe Retired? (Y Workout Names
shoe pair before this year if Yes) (Typeover suggested
(m for miles, k for km) (just FYI) workouts, keep short)

# m or k

Workout 1

Workout 2

Workout 3

Workout 4

lues as you need.

our secret crush (stalking), to workouts not endorsed (illegal), etc.

partial week if you chose to fill in the data.

ccidental damage)!

ATA Worksheet. Doesn't matter upper or lower value of two.

in one value of "0", either upper or lower box of the day.

but you can't mix this with two runs on other days.
miles as too cumbersome to mix km and miles here.

r workout types when there was no workout to save lots of hassle).

ate for each first day of your week.

e each route appears.

ments or Intervals columns. Splits are recorded as text for ease of use.

You cannot alter anything on this worksheet.

 ub-4:30/mile week?) and make background black to block out, if you like.
can be convoluted to scan all the time.

MARIES Worksheet data.