| Type | mile | 1600m | 1200m | 1000 | 800 | 400 | 200 | |
|---|---|---|---|---|---|---|---|---|
| Easy/Long | E/L | 11:06 | 11:03 | 6:54 | 2:46 | |||
| Marathon | M | 9:37 | 9:33 | 5:58 | 2:23 | |||
| Threshold | T | 8:59 | 8:56 | 5:35 | 2:14 | |||
| Interval | I | 8:17 | 8:15 | 6:11 | 5:09 | 4:07 | 2:04 | |
| Repetition | R | 3:57 | 1:57 | 58 |
This table shows the recommended running training paces for someone with a current vdot of 35.7. 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: 3.301 m/s
| % vVO2Max | mile | 1000m | 400m |
|---|---|---|---|
| 59 | 13:46 | 8:33 | 3:25 |
| 60 | 13:32 | 8:25 | 3:22 |
| 61 | 13:19 | 8:17 | 3:19 |
| 62 | 13:06 | 8:09 | 3:15 |
| 63 | 12:54 | 8:01 | 3:12 |
| 64 | 12:42 | 7:53 | 3:09 |
| 65 | 12:30 | 7:46 | 3:06 |
| 66 | 12:18 | 7:39 | 3:04 |
| 67 | 12:07 | 7:32 | 3:01 |
| 68 | 11:57 | 7:25 | 2:58 |
| 69 | 11:46 | 7:19 | 2:56 |
| 70 | 11:36 | 7:13 | 2:53 |
| 71 | 11:26 | 7:07 | 2:51 |
| 72 | 11:17 | 7:01 | 2:48 |
| 73 | 11:08 | 6:55 | 2:46 |
| 74 | 10:59 | 6:49 | 2:44 |
| 75 | 10:50 | 6:44 | 2:42 |
| 76 | 10:41 | 6:39 | 2:39 |
| 77 | 10:33 | 6:33 | 2:37 |
| 78 | 10:25 | 6:28 | 2:35 |
| 79 | 10:17 | 6:23 | 2:33 |
| 80 | 10:09 | 6:19 | 2:31 |
| 81 | 10:02 | 6:14 | 2:30 |
| 82 | 9:54 | 6:09 | 2:28 |
| 83 | 9:47 | 6:05 | 2:26 |
| 84 | 9:40 | 6:01 | 2:24 |
| 85 | 9:33 | 5:56 | 2:23 |
| 86 | 9:27 | 5:52 | 2:21 |
| 87 | 9:20 | 5:48 | 2:19 |
| 88 | 9:14 | 5:44 | 2:18 |
| 89 | 9:08 | 5:40 | 2:16 |
| 90 | 9:02 | 5:37 | 2:15 |
| 91 | 8:56 | 5:33 | 2:13 |
| 92 | 8:50 | 5:29 | 2:12 |
| 93 | 8:44 | 5:26 | 2:10 |
| 94 | 8:39 | 5:22 | 2:09 |
| 95 | 8:33 | 5:19 | 2:08 |
| 96 | 8:28 | 5:16 | 2:06 |
| 97 | 8:22 | 5:12 | 2:05 |
| 98 | 8:17 | 5:09 | 2:04 |
| 99 | 8:12 | 5:06 | 2:02 |
| 100 | 8:07 | 5:03 | 2:01 |
| 101 | 8:03 | 5:00 | 2:00 |
| 102 | 7:58 | 4:57 | 1:59 |
| 103 | 7:53 | 4:54 | 1:58 |
| 104 | 7:49 | 4:51 | 1:57 |
| 105 | 7:44 | 4:48 | 1:55 |
| 106 | 7:40 | 4:46 | 1:54 |
| 107 | 7:36 | 4:43 | 1:53 |
| 108 | 7:31 | 4:40 | 1:52 |
| 109 | 7:27 | 4:38 | 1:51 |
| 110 | 7:23 | 4:35 | 1:50 |
| 111 | 7:19 | 4:33 | 1:49 |
| 112 | 7:15 | 4:30 | 1:48 |
| 113 | 7:11 | 4:28 | 1:47 |
| 114 | 7:08 | 4:26 | 1:46 |
| 115 | 7:04 | 4:23 | 1:45 |
| 116 | 7:00 | 4:21 | 1:44 |
| 117 | 6:57 | 4:19 | 1:44 |
| 118 | 6:53 | 4:17 | 1:43 |
| 119 | 6:50 | 4:15 | 1:42 |
| 120 | 6:46 | 4:12 | 1:41 |