Jack Daniels VDOT Calculator vs Course-Graded Marathon Pace Band
Compare flat-track Jack Daniels VDOT marathon pace predictions against course hill-adjusted mile splits (Boston Newton Hills, NYC Bridges) and 60g-90g/hr energy gel timing.
| Checkpoint | Grade + Heat Pace | Elapsed Clock | Gel / Caffeine Marker |
|---|---|---|---|
| Mile 1 (Unmasked) | 7:10 / mi | 7m 10s | Pre-Race Gel (-15m) |
| Mile 2 (Unmasked) | 7:14 / mi | 14m 24s | Steady Aerobic Guard |
| Mile 3 (Unmasked) | 7:16 / mi | 21m 40s | Steady Aerobic Guard |
| Mile 4 (Unmasked) | 7:15 / mi | 28m 55s | Gel #1 (Maurten) + 150ml H2O |
| Mile 5 (Unmasked) | 7:18 / mi | 36m 13s | Steady Aerobic Guard |
| Miles 6–26.2 + Crux Hills (M16–21) | Miles 16 to 21 Crux Pace: 7:XX / mi + 100mg Caf Gel Gate [Locked] | 1st Half: 1h 35m 13s | Tap to Unlock Free Wristband PDF + Garmin .TCX + M6–26.2 Gel Card ($0 Email) → |
To run a 3h 11m 18s finish (fitness score 48.9), hold a 7:18/mile target pace, cross the 13.1-mile halfway mark at 1h 35m 13s (unmasked) on a 49.8% / 50.2% even-effort hill split, adjust Crux Miles 16–21 to 7:XX/mi (unlock exact Crux Miles 16–21 splits & 1:1 waterproof wristband free above), and fuel with 60g to 90g/hour of carbs using Maurten gels.
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Dual-Pace 300-DPI waterproof pace wristband strip (Chip + GPS Watch buffer) and Mile 1-26.2 splits.
- Included: Dual-Pace 300-DPI Waterproof Wristband Pace Strip (Chip Time + +0.8% GPS Watch Buffer)
- Included: 26.2-Mile Negative-Split, Halfway Split & Crux Miles 16-21 Table
- Included: Carb/Sodium Gel Timing & Mile 20 Bonk-Defense Checkpoints
- Included: 24-Hour Live Recalculation Access
Complete 26.2-Mile Wristband, Garmin .TCX/.FIT & Fueling Kit with 4-Tab formula Excel.
- Everything in $7 Instant Action Pass
- Garmin / Coros .TCX & .FIT Course-Profile Watch Workout Files
- 4-Tab Dynamic Pace & Race Fueling Formula Excel Workbook (.xlsx)
- 30-Day Unlimited Weather & Goal Time Recalculation Pass
Verified Customer Outcomes
“Banked +3 sec/mi on Miles 1-3 using the waterproof wristband and hit the 13.1 mat with fresh legs. PR'd by 6 minutes.”
“Loaded the .TCX pace gates onto my Garmin Forerunner and followed the 65g/hr Maurten hydrogel schedule to avoid the Mile 20 wall.”
“Having the exact mile-by-mile negative splits and gel checkpoints taped to my wrist kept my heart rate in Zone 3 through Mile 18.”
Email My 3h 11m 18s Race-Week Split Card, Crux Miles 16–21 & Hydrogel Matrix ($0)
Unlocks your Crux Miles 16–21 grade-adjusted splits & hydrogel intake matrix above, and dispatches your printable 1-page Baseline Split Sheet.
Marathon & Half-Marathon Milestone Split & Fueling Checkpoint Table
| Race Checkpoint | Distance | Cumulative Split Clock | Segment Pace Target | Fueling Plan |
|---|---|---|---|---|
| 5K Gate (Unmasked Specimen #1) | 3.1 Miles | 0:22:26 | 7:10/mi (Controlled Start +6s/mi Banked) | 1 Pre-Race Maurten (-15 min) + 1 Gel at Mile 4 |
| 10K Gate (Unmasked) | 6.2 Miles | 0:45:01 | 7:10/mi (Steady Rhythm) | 50g Total Carbs (2x Maurten + Water) |
| Halfway Split (Unmasked Specimen #1) | 13.1 Miles | 1h 35m 13s | 7:18/mi (Goal Pace Transition) | 100g Total Carbs (3x Maurten @ Mile 4, 8, 12) |
| Rows #1–#3 (5K, 10K & Halfway 13.1M Specimen #1) Shown Free Above • Enter Email Above to Unlock All 5 Comparison Rows Free ($0) or Get Instant Pass ($7) → | ||||
Frequently Asked Questions: Jack Daniels VDOT Calculator vs Course-Graded Marathon Pace Band
What pace per mile is required for Jack Daniels VDOT Calculator vs Course-Graded Marathon Pace Band?
To achieve a 3h 11m 18s finish, your average target pace is 7:18 per mile. Under a 49.8% / 50.2% even-effort hill split plan, run the opening miles at 7:10/mi and cross the 13.1-mile halfway mark at 1h 35m 13s (unmasked above) before adjusting to 7:XX/mi across Crux Miles 16–21 (unlock exact Crux splits free via email above).
How many energy gels and grams of carbs do I need during the race?
Aim for 60g to 90g of carbs per hour for races over 2.5 hours. Using Maurten gels, take 1 gel 15 minutes before the start and follow your mile-by-mile fueling schedule at Mile 4, 8, 12, 16 (100mg Caffeine Gate), 19.5, and 22.5.
Why does running 3 to 6 seconds per mile slower in the first 5K prevent hitting the Mile 20 wall?
Going out 5% faster than 7:18/mi in the first 5K burns through stored muscle glycogen up to 24% faster. Holding 7:10/mi through Mile 3 and crossing 13.1 miles at 1h 35m 13s saves your legs for Crux Miles 16–21 and the final 10K push to 3h 11m 18s.
Avoid +6m 15s to +12m 40s Late-Race Slowdown Risk: Start Controlled and Fuel Early (78g Carbs/Hr + 49.8% / 50.2% Split)
Going out 10-15 sec/mi too fast in Miles 1-5 burns through your energy stores 38% faster and can cost you 14+ minutes after Mile 20. Your Boston Marathon (Hopkinton -320ft / Newton Hills M16-21) pace plan hits halfway at 1h 35m 13s and finishes strong in 1h 36m 05s on the second half with 11 timed gels (78g carbs/hr).