| Type | mile | 1600m | 1200m | 1000 | 800 | 400 | 200 | |
|---|---|---|---|---|---|---|---|---|
| Easy/Long | E/L | 11:37 | 11:33 | 7:13 | 2:53 | |||
| Marathon | M | 10:04 | 10:01 | 6:15 | 2:30 | |||
| Threshold | T | 9:24 | 9:21 | 5:51 | 2:20 | |||
| Interval | I | 8:41 | 8:38 | 6:29 | 5:24 | 4:19 | 2:10 | |
| Repetition | R | 4:09 | 2:03 | 1:01 |
This table shows the recommended running training paces for someone with a current vdot of 33.7. 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: 3.151 m/s
| % vVO2Max | mile | 1000m | 400m |
|---|---|---|---|
| 59 | 14:25 | 8:58 | 3:35 |
| 60 | 14:11 | 8:49 | 3:32 |
| 61 | 13:57 | 8:40 | 3:28 |
| 62 | 13:44 | 8:32 | 3:25 |
| 63 | 13:30 | 8:24 | 3:21 |
| 64 | 13:18 | 8:16 | 3:18 |
| 65 | 13:06 | 8:08 | 3:15 |
| 66 | 12:54 | 8:01 | 3:12 |
| 67 | 12:42 | 7:54 | 3:09 |
| 68 | 12:31 | 7:47 | 3:07 |
| 69 | 12:20 | 7:40 | 3:04 |
| 70 | 12:09 | 7:33 | 3:01 |
| 71 | 11:59 | 7:27 | 2:59 |
| 72 | 11:49 | 7:21 | 2:56 |
| 73 | 11:39 | 7:15 | 2:54 |
| 74 | 11:30 | 7:09 | 2:52 |
| 75 | 11:21 | 7:03 | 2:49 |
| 76 | 11:12 | 6:58 | 2:47 |
| 77 | 11:03 | 6:52 | 2:45 |
| 78 | 10:55 | 6:47 | 2:43 |
| 79 | 10:46 | 6:42 | 2:41 |
| 80 | 10:38 | 6:37 | 2:39 |
| 81 | 10:30 | 6:32 | 2:37 |
| 82 | 10:23 | 6:27 | 2:35 |
| 83 | 10:15 | 6:22 | 2:33 |
| 84 | 10:08 | 6:18 | 2:31 |
| 85 | 10:01 | 6:13 | 2:29 |
| 86 | 9:54 | 6:09 | 2:28 |
| 87 | 9:47 | 6:05 | 2:26 |
| 88 | 9:40 | 6:01 | 2:24 |
| 89 | 9:34 | 5:57 | 2:23 |
| 90 | 9:27 | 5:53 | 2:21 |
| 91 | 9:21 | 5:49 | 2:19 |
| 92 | 9:15 | 5:45 | 2:18 |
| 93 | 9:09 | 5:41 | 2:16 |
| 94 | 9:03 | 5:38 | 2:15 |
| 95 | 8:57 | 5:34 | 2:14 |
| 96 | 8:52 | 5:31 | 2:12 |
| 97 | 8:46 | 5:27 | 2:11 |
| 98 | 8:41 | 5:24 | 2:10 |
| 99 | 8:36 | 5:21 | 2:08 |
| 100 | 8:31 | 5:17 | 2:07 |
| 101 | 8:26 | 5:14 | 2:06 |
| 102 | 8:21 | 5:11 | 2:04 |
| 103 | 8:16 | 5:08 | 2:03 |
| 104 | 8:11 | 5:05 | 2:02 |
| 105 | 8:06 | 5:02 | 2:01 |
| 106 | 8:02 | 4:59 | 2:00 |
| 107 | 7:57 | 4:57 | 1:59 |
| 108 | 7:53 | 4:54 | 1:58 |
| 109 | 7:48 | 4:51 | 1:56 |
| 110 | 7:44 | 4:48 | 1:55 |
| 111 | 7:40 | 4:46 | 1:54 |
| 112 | 7:36 | 4:43 | 1:53 |
| 113 | 7:32 | 4:41 | 1:52 |
| 114 | 7:28 | 4:38 | 1:51 |
| 115 | 7:24 | 4:36 | 1:50 |
| 116 | 7:20 | 4:34 | 1:49 |
| 117 | 7:16 | 4:31 | 1:48 |
| 118 | 7:13 | 4:29 | 1:48 |
| 119 | 7:09 | 4:27 | 1:47 |
| 120 | 7:05 | 4:24 | 1:46 |