Jack Daniels Chart For South Jersey Cross Country Coaches
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1This is a quick-access version of the famous Jack Daniels
Charts for South Jersey Cross Country Coaches.
1000 Meter
Easy
1000
1 Mile
400 Race
Race Pace
1 Mile Race
VDOT
Mile
2 Mile
5K
Flat XC
Holmdel
Pace
Threshold
Threshold
Pace
(Flat)
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
4:07
8:49
14:03
14:50
15:20
5:56
3:06
4:59
71
2:57
4:44
75
4:04
8:43
13:54
14:30
15:10
5:52
3:04
4:56
70
2:55
4:40
76
4:02
8:37
13:44
14:20
15:00
5:48
3:02
4:52
69
2:52
4:36
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