| Type | mile | 1600m | 1200m | 1000 | 800 | 400 | 200 | |
|---|---|---|---|---|---|---|---|---|
| Easy/Long | E/L | 11:27 | 11:23 | 7:07 | 2:51 | |||
| Marathon | M | 9:55 | 9:52 | 6:10 | 2:28 | |||
| Threshold | T | 9:16 | 9:13 | 5:46 | 2:18 | |||
| Interval | I | 8:34 | 8:31 | 6:23 | 5:19 | 4:15 | 2:08 | |
| Repetition | R | 4:05 | 2:01 | 1:00 |
This table shows the recommended running training paces for someone with a current vdot of 34.3. 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: 3.196 m/s
| % vVO2Max | mile | 1000m | 400m |
|---|---|---|---|
| 59 | 14:13 | 8:50 | 3:32 |
| 60 | 13:59 | 8:41 | 3:29 |
| 61 | 13:45 | 8:33 | 3:25 |
| 62 | 13:32 | 8:25 | 3:22 |
| 63 | 13:19 | 8:17 | 3:19 |
| 64 | 13:07 | 8:09 | 3:16 |
| 65 | 12:54 | 8:01 | 3:13 |
| 66 | 12:43 | 7:54 | 3:10 |
| 67 | 12:31 | 7:47 | 3:07 |
| 68 | 12:20 | 7:40 | 3:04 |
| 69 | 12:10 | 7:33 | 3:01 |
| 70 | 11:59 | 7:27 | 2:59 |
| 71 | 11:49 | 7:21 | 2:56 |
| 72 | 11:39 | 7:15 | 2:54 |
| 73 | 11:30 | 7:09 | 2:51 |
| 74 | 11:20 | 7:03 | 2:49 |
| 75 | 11:11 | 6:57 | 2:47 |
| 76 | 11:02 | 6:52 | 2:45 |
| 77 | 10:54 | 6:46 | 2:43 |
| 78 | 10:45 | 6:41 | 2:40 |
| 79 | 10:37 | 6:36 | 2:38 |
| 80 | 10:29 | 6:31 | 2:36 |
| 81 | 10:21 | 6:26 | 2:34 |
| 82 | 10:14 | 6:22 | 2:33 |
| 83 | 10:06 | 6:17 | 2:31 |
| 84 | 9:59 | 6:12 | 2:29 |
| 85 | 9:52 | 6:08 | 2:27 |
| 86 | 9:45 | 6:04 | 2:26 |
| 87 | 9:39 | 6:00 | 2:24 |
| 88 | 9:32 | 5:56 | 2:22 |
| 89 | 9:26 | 5:52 | 2:21 |
| 90 | 9:19 | 5:48 | 2:19 |
| 91 | 9:13 | 5:44 | 2:18 |
| 92 | 9:07 | 5:40 | 2:16 |
| 93 | 9:01 | 5:36 | 2:15 |
| 94 | 8:56 | 5:33 | 2:13 |
| 95 | 8:50 | 5:29 | 2:12 |
| 96 | 8:44 | 5:26 | 2:10 |
| 97 | 8:39 | 5:23 | 2:09 |
| 98 | 8:34 | 5:19 | 2:08 |
| 99 | 8:28 | 5:16 | 2:06 |
| 100 | 8:23 | 5:13 | 2:05 |
| 101 | 8:18 | 5:10 | 2:04 |
| 102 | 8:14 | 5:07 | 2:03 |
| 103 | 8:09 | 5:04 | 2:01 |
| 104 | 8:04 | 5:01 | 2:00 |
| 105 | 7:59 | 4:58 | 1:59 |
| 106 | 7:55 | 4:55 | 1:58 |
| 107 | 7:50 | 4:52 | 1:57 |
| 108 | 7:46 | 4:50 | 1:56 |
| 109 | 7:42 | 4:47 | 1:55 |
| 110 | 7:38 | 4:44 | 1:54 |
| 111 | 7:33 | 4:42 | 1:53 |
| 112 | 7:29 | 4:39 | 1:52 |
| 113 | 7:25 | 4:37 | 1:51 |
| 114 | 7:22 | 4:34 | 1:50 |
| 115 | 7:18 | 4:32 | 1:49 |
| 116 | 7:14 | 4:30 | 1:48 |
| 117 | 7:10 | 4:27 | 1:47 |
| 118 | 7:07 | 4:25 | 1:46 |
| 119 | 7:03 | 4:23 | 1:45 |
| 120 | 6:59 | 4:21 | 1:44 |