| Type | mile | 1600m | 1200m | 1000 | 800 | 400 | 200 | |
|---|---|---|---|---|---|---|---|---|
| Easy/Long | E/L | 11:30 | 11:26 | 7:09 | 2:52 | |||
| Marathon | M | 9:58 | 9:55 | 6:12 | 2:29 | |||
| Threshold | T | 9:19 | 9:16 | 5:47 | 2:19 | |||
| Interval | I | 8:36 | 8:33 | 6:25 | 5:21 | 4:17 | 2:08 | |
| Repetition | R | 4:07 | 2:02 | 1:00 |
This table shows the recommended running training paces for someone with a current vdot of 34.1. 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: 3.181 m/s
| % vVO2Max | mile | 1000m | 400m |
|---|---|---|---|
| 59 | 14:17 | 8:53 | 3:33 |
| 60 | 14:03 | 8:44 | 3:30 |
| 61 | 13:49 | 8:35 | 3:26 |
| 62 | 13:36 | 8:27 | 3:23 |
| 63 | 13:23 | 8:19 | 3:20 |
| 64 | 13:10 | 8:11 | 3:16 |
| 65 | 12:58 | 8:04 | 3:13 |
| 66 | 12:46 | 7:56 | 3:11 |
| 67 | 12:35 | 7:49 | 3:08 |
| 68 | 12:24 | 7:42 | 3:05 |
| 69 | 12:13 | 7:36 | 3:02 |
| 70 | 12:03 | 7:29 | 3:00 |
| 71 | 11:52 | 7:23 | 2:57 |
| 72 | 11:42 | 7:17 | 2:55 |
| 73 | 11:33 | 7:11 | 2:52 |
| 74 | 11:23 | 7:05 | 2:50 |
| 75 | 11:14 | 6:59 | 2:48 |
| 76 | 11:05 | 6:54 | 2:45 |
| 77 | 10:57 | 6:48 | 2:43 |
| 78 | 10:48 | 6:43 | 2:41 |
| 79 | 10:40 | 6:38 | 2:39 |
| 80 | 10:32 | 6:33 | 2:37 |
| 81 | 10:24 | 6:28 | 2:35 |
| 82 | 10:17 | 6:23 | 2:33 |
| 83 | 10:09 | 6:19 | 2:31 |
| 84 | 10:02 | 6:14 | 2:30 |
| 85 | 9:55 | 6:10 | 2:28 |
| 86 | 9:48 | 6:06 | 2:26 |
| 87 | 9:41 | 6:01 | 2:25 |
| 88 | 9:35 | 5:57 | 2:23 |
| 89 | 9:28 | 5:53 | 2:21 |
| 90 | 9:22 | 5:49 | 2:20 |
| 91 | 9:16 | 5:45 | 2:18 |
| 92 | 9:10 | 5:42 | 2:17 |
| 93 | 9:04 | 5:38 | 2:15 |
| 94 | 8:58 | 5:34 | 2:14 |
| 95 | 8:52 | 5:31 | 2:12 |
| 96 | 8:47 | 5:27 | 2:11 |
| 97 | 8:41 | 5:24 | 2:10 |
| 98 | 8:36 | 5:21 | 2:08 |
| 99 | 8:31 | 5:18 | 2:07 |
| 100 | 8:26 | 5:14 | 2:06 |
| 101 | 8:21 | 5:11 | 2:04 |
| 102 | 8:16 | 5:08 | 2:03 |
| 103 | 8:11 | 5:05 | 2:02 |
| 104 | 8:06 | 5:02 | 2:01 |
| 105 | 8:02 | 4:59 | 2:00 |
| 106 | 7:57 | 4:57 | 1:59 |
| 107 | 7:53 | 4:54 | 1:58 |
| 108 | 7:48 | 4:51 | 1:56 |
| 109 | 7:44 | 4:48 | 1:55 |
| 110 | 7:40 | 4:46 | 1:54 |
| 111 | 7:36 | 4:43 | 1:53 |
| 112 | 7:32 | 4:41 | 1:52 |
| 113 | 7:28 | 4:38 | 1:51 |
| 114 | 7:24 | 4:36 | 1:50 |
| 115 | 7:20 | 4:33 | 1:49 |
| 116 | 7:16 | 4:31 | 1:48 |
| 117 | 7:12 | 4:29 | 1:47 |
| 118 | 7:09 | 4:26 | 1:47 |
| 119 | 7:05 | 4:24 | 1:46 |
| 120 | 7:01 | 4:22 | 1:45 |