| Type | mile | 1600m | 1200m | 1000 | 800 | 400 | 200 | |
|---|---|---|---|---|---|---|---|---|
| Easy/Long | E/L | 12:10 | 12:05 | 7:33 | 3:01 | |||
| Marathon | M | 10:34 | 10:31 | 6:34 | 2:38 | |||
| Threshold | T | 9:52 | 9:49 | 6:08 | 2:27 | |||
| Interval | I | 9:07 | 9:04 | 6:48 | 5:40 | 4:32 | 2:16 | |
| Repetition | R | 4:23 | 2:10 | 1:04 |
This table shows the recommended running training paces for someone with a current vdot of 31.7. For more information about the types of training referenced, see here.
These values are derived from Daniels' Running Formula, 2nd edition. Note that the new E/L paces are slightly slower than recommended in previous editions.
Advanced
vVO2Max: 3.0 m/s
| % vVO2Max | mile | 1000m | 400m |
|---|---|---|---|
| 59 | 15:09 | 9:25 | 3:46 |
| 60 | 14:54 | 9:16 | 3:42 |
| 61 | 14:39 | 9:06 | 3:39 |
| 62 | 14:25 | 8:58 | 3:35 |
| 63 | 14:11 | 8:49 | 3:32 |
| 64 | 13:58 | 8:41 | 3:28 |
| 65 | 13:45 | 8:33 | 3:25 |
| 66 | 13:33 | 8:25 | 3:22 |
| 67 | 13:20 | 8:17 | 3:19 |
| 68 | 13:09 | 8:10 | 3:16 |
| 69 | 12:57 | 8:03 | 3:13 |
| 70 | 12:46 | 7:56 | 3:10 |
| 71 | 12:35 | 7:49 | 3:08 |
| 72 | 12:25 | 7:43 | 3:05 |
| 73 | 12:15 | 7:37 | 3:03 |
| 74 | 12:05 | 7:30 | 3:00 |
| 75 | 11:55 | 7:24 | 2:58 |
| 76 | 11:46 | 7:19 | 2:55 |
| 77 | 11:36 | 7:13 | 2:53 |
| 78 | 11:28 | 7:07 | 2:51 |
| 79 | 11:19 | 7:02 | 2:49 |
| 80 | 11:10 | 6:57 | 2:47 |
| 81 | 11:02 | 6:51 | 2:45 |
| 82 | 10:54 | 6:46 | 2:43 |
| 83 | 10:46 | 6:42 | 2:41 |
| 84 | 10:38 | 6:37 | 2:39 |
| 85 | 10:31 | 6:32 | 2:37 |
| 86 | 10:24 | 6:28 | 2:35 |
| 87 | 10:16 | 6:23 | 2:33 |
| 88 | 10:09 | 6:19 | 2:32 |
| 89 | 10:03 | 6:14 | 2:30 |
| 90 | 9:56 | 6:10 | 2:28 |
| 91 | 9:49 | 6:06 | 2:27 |
| 92 | 9:43 | 6:02 | 2:25 |
| 93 | 9:37 | 5:58 | 2:23 |
| 94 | 9:31 | 5:55 | 2:22 |
| 95 | 9:25 | 5:51 | 2:20 |
| 96 | 9:19 | 5:47 | 2:19 |
| 97 | 9:13 | 5:44 | 2:17 |
| 98 | 9:07 | 5:40 | 2:16 |
| 99 | 9:02 | 5:37 | 2:15 |
| 100 | 8:56 | 5:33 | 2:13 |
| 101 | 8:51 | 5:30 | 2:12 |
| 102 | 8:46 | 5:27 | 2:11 |
| 103 | 8:41 | 5:24 | 2:09 |
| 104 | 8:36 | 5:20 | 2:08 |
| 105 | 8:31 | 5:17 | 2:07 |
| 106 | 8:26 | 5:14 | 2:06 |
| 107 | 8:21 | 5:11 | 2:05 |
| 108 | 8:17 | 5:09 | 2:03 |
| 109 | 8:12 | 5:06 | 2:02 |
| 110 | 8:08 | 5:03 | 2:01 |
| 111 | 8:03 | 5:00 | 2:00 |
| 112 | 7:59 | 4:58 | 1:59 |
| 113 | 7:55 | 4:55 | 1:58 |
| 114 | 7:50 | 4:52 | 1:57 |
| 115 | 7:46 | 4:50 | 1:56 |
| 116 | 7:42 | 4:47 | 1:55 |
| 117 | 7:38 | 4:45 | 1:54 |
| 118 | 7:34 | 4:42 | 1:53 |
| 119 | 7:31 | 4:40 | 1:52 |
| 120 | 7:27 | 4:38 | 1:51 |