Daniels vs Pfitzinger Training Paces: Where the Two Systems Disagree

Jack Daniels and Pete Pfitzinger are two of the most respected voices in pace-based marathon training. Both publish detailed pace prescriptions. Both have decades of track record. Both produce strong results. They mostly agree. But the places they disagree explain why some runners thrive on one system and not the other.

For the broader picture, see the marathon training plan guide. To get exact pace targets for either system, use the VDOT calculator.

The Two Pace Systems

Daniels: VDOT-Anchored

Daniels' VDOT (V-dot O2) system uses your recent race time to compute a single fitness number, then maps that number to exact training paces across five categories: Easy (E), Marathon (M), Threshold (T), Interval (I), and Repetition (R). The math is cleanly derived from a velocity-vs-VO2 curve, and the pace gaps between categories are mathematically fixed.

Pfitzinger: Threshold-Anchored

Pfitzinger uses lactate threshold heart rate and pace as his primary anchor. His "long-run pace" is a slightly faster easy pace. His "marathon pace" is a defined goal pace per race. His threshold pace is roughly the same metric as Daniels' T pace. The categories overlap heavily with Daniels but the boundaries are slightly different.

Side-by-Side Pace Definitions

For a 3:30 marathoner (VDOT 47.8) on race day at sea level:

The biggest disagreements:

1. Easy pace ceiling. Pfitzinger gives you more room to drift faster on easy days.
2. Long run intensity. Pfitzinger defines a specific long-run pace; Daniels just says "easy."
3. Repetition pace. Daniels has a dedicated R category for short, fast strides. Pfitzinger folds this into general speedwork.

Where Each System Excels

Daniels Excels at

• Pace precision across distances. VDOT lets you set training paces from a 5K race, then race a marathon, and the predicted time tends to be accurate.
• Workout calibration. Each session has a specific pace target that's mathematically derived. No drift.
• 5K-to-half-marathon training. The intensity gradations matter most for shorter distances.

Pfitzinger Excels at

• Marathon-specific training. Embedded marathon-pace volume + threshold runs of 7-10 miles match what 26.2 demands.
• Long-run discipline. The defined long-run pace (slightly faster than easy but slower than marathon) prevents the long-run drift that Daniels' "just easy" can produce.
• Block periodization for advanced runners. His 18-week schedules are more nuanced than Daniels' generic templates.

Which System Fits Which Runner

Use Daniels paces if:

• You're chasing 5K-half marathon goals
• You want clean math behind every workout
• You're a data-driven runner who likes exact targets
• You're using a pace-based training app (most use VDOT under the hood)

Use Pfitzinger paces if:

• You're chasing marathon goals, especially sub-3:30 to sub-3
• You like longer threshold runs (7-10 miles) over short repeats
• You're an experienced runner who benefits from long-run pace discipline
• You're following one of his published 18-week plans

The Hybrid Most Coaches Use

Modern adaptive training plans (including Pheidi's) usually synthesize the two. The pace targets come from VDOT math (Daniels). The weekly structure and long-run shape come from Pfitzinger-style workouts. The result: Daniels' precision plus Pfitzinger's marathon-specific structure.

For more on choosing between approaches generally, see how to choose a running training plan.