CRC TNT
Train smarter

Find your training paces.

Enter a recent race and we'll calculate your easy, marathon, threshold, interval, and repetition paces using Jack Daniels' VDOT formula — the same paces that power our Tuesday workouts. Run every session at the right effort for you.

Your recent race

e.g. 21:30 for a 5K, or 1:45:00 for a half.
Your VDOT
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VDOT is a single fitness number from your race. Higher = faster. Use the paces below for the matching workout type — and re-test every few weeks as you improve.

Equivalent race times — what this fitness predicts at other distances

What the paces mean

Easy (E) / Long

Conversational, the bulk of your weekly miles. Long runs are run at this same easy effort. Builds your aerobic engine and keeps you healthy — most runners go too fast here.

Marathon (M)

Goal marathon race pace. Steady and controlled. Shows up in our progression-mile workouts.

Threshold / Tempo (T)

"Comfortably hard" — roughly the pace you could race for an hour. The biggest bang-for-buck pace. This is our tempo, cruise-interval, and 2-mile-repeat weeks.

Interval (I)

Hard, around 3–5 minute reps at your VO2max. This is our 1000s, 1200s, and 800 float sessions. Reps capped around 5 minutes / 1200m.

Repetition (R)

Fast and sharp — short reps with full recovery to build speed and running economy. Our 200s, 300s, and 400 speed nights. Don't rush the rest.

Paces are estimates based on Jack Daniels' VDOT (Daniels' Running Formula) and assume you're rested and racing in good conditions. Adjust for heat, hills, and how you feel — effort beats the watch. This is training guidance, not medical advice; build up gradually.