Jack Daniels Running Formula
The Jack Daniels Running Formula is among the world’s best-known running concepts for building running programs and comparing pace at different distances.
The formula is very advanced, and calculates everything from running pace on calm rides, your speed adjusted for weight loss, your competition times and much more..
At the bottom of this post you can download the actual excel sheet where you can enter your own values and follow Jack Daniel’s training methods. Once you’re done with JD’s training planner, you should take a look at our other running tools.
How Jack Daniel’s Running Formula works
I am extremely impressed with the calculations that the Jack Daniels Running Formula contains. Here I list some of the parameters that you can play around with in the excel sheet.
- Select one of your recent results. Select the distance and enter your finishing time.
- Find out how fast you should train at different tempos (select distance and read pace))
- Find out how fast Jack Daniels estimates you can run other distances based on your entered result
- Learn how wind, temperature, altitude and weight affect your running performance
That Excel sheet is huge. If you’re not familiar with Excel, you’ll probably need to spend a few minutes getting to grips with a) where to enter data (the white fields), b) what is calculated, and c) how to read the calculations.
Download Jack Daniel’s excel running program
Download the form, which is among the world’s most recognized running calculators. The file is an excel sheet, which I unfortunately cannot take credit for having made. However, the program is freely available and it should of course be utilized. For me, the advantage of JD’s Running Formular lies primarily in knowing the interval times. I train a lot by feel, but sometimes it’s good to have a more controlled program.
Download Jack Daniels Running Formula (Note that it can be downloaded directly to PC)
Who was Jack Daniels?
Jack Daniels (link to Wikipedia EN), born 1933, was a professor of physiology and trainer of Olympic athletes. Jack Daniels has won many titles for his distinguished work in the field of knowledge about running training and the construction of running programs. Runners World named him, among others, the World’s Best Trainer. He has published a book, Jack Daniels Running Formula, in which he shares all his knowledge about his running training.
Jack Daniels compared to Pete Riegel’s converter
Jack Daniel’s running formula and calculator are considered to be some of the most accurate available. The calculations are based on statistics of other runners and should therefore be more accurate than Pete Riegel’s running formula. On iloebesko.dk I also have a tool based on Pete Riegel’s converter. The function is to convert your competition time of, for example, 5 km to your competition time of 10 km or marathon. You can try Pete Riegel’s conversion of end times here.
The advantage of Pete Riegel’s converter is that it is significantly easier to handle and it focuses solely on converting your competition time at different distances, where Jack Daniel’s method includes many other factors.
JD’s running formula calculates race times as the best possible time that can be run. If you are a beginner to running, you may find that the calculator is not 100% accurate. The margin of error will be greater the larger the difference in running distance you expect. If you are a beginner running 5km in 30 minutes and want to find your potential marathon time, you should not rely on the results from either the Jack Daniel’s running calculator or Pete Riegel’s calculator.