| Type | mile | 1600m | 1200m | 1000 | 800 | 400 | 200 | |
|---|---|---|---|---|---|---|---|---|
| Easy/Long | E/L | 10:52 | 10:49 | 6:45 | 2:42 | |||
| Marathon | M | 9:24 | 9:21 | 5:50 | 2:20 | |||
| Threshold | T | 8:47 | 8:44 | 5:28 | 2:11 | |||
| Interval | I | 8:06 | 8:04 | 6:03 | 5:02 | 4:02 | 2:01 | |
| Repetition | R | 3:51 | 1:54 | 56 |
This table shows the recommended running training paces for someone with a current vdot of 36.7. 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: 3.376 m/s
| % vVO2Max | mile | 1000m | 400m |
|---|---|---|---|
| 59 | 13:28 | 8:22 | 3:21 |
| 60 | 13:14 | 8:14 | 3:17 |
| 61 | 13:01 | 8:06 | 3:14 |
| 62 | 12:49 | 7:58 | 3:11 |
| 63 | 12:37 | 7:50 | 3:08 |
| 64 | 12:25 | 7:43 | 3:05 |
| 65 | 12:13 | 7:36 | 3:02 |
| 66 | 12:02 | 7:29 | 3:00 |
| 67 | 11:51 | 7:22 | 2:57 |
| 68 | 11:41 | 7:16 | 2:54 |
| 69 | 11:31 | 7:09 | 2:52 |
| 70 | 11:21 | 7:03 | 2:49 |
| 71 | 11:11 | 6:57 | 2:47 |
| 72 | 11:02 | 6:51 | 2:45 |
| 73 | 10:53 | 6:46 | 2:42 |
| 74 | 10:44 | 6:40 | 2:40 |
| 75 | 10:36 | 6:35 | 2:38 |
| 76 | 10:27 | 6:30 | 2:36 |
| 77 | 10:19 | 6:25 | 2:34 |
| 78 | 10:11 | 6:20 | 2:32 |
| 79 | 10:03 | 6:15 | 2:30 |
| 80 | 9:56 | 6:10 | 2:28 |
| 81 | 9:48 | 6:06 | 2:26 |
| 82 | 9:41 | 6:01 | 2:25 |
| 83 | 9:34 | 5:57 | 2:23 |
| 84 | 9:27 | 5:53 | 2:21 |
| 85 | 9:21 | 5:49 | 2:19 |
| 86 | 9:14 | 5:44 | 2:18 |
| 87 | 9:08 | 5:40 | 2:16 |
| 88 | 9:02 | 5:37 | 2:15 |
| 89 | 8:56 | 5:33 | 2:13 |
| 90 | 8:50 | 5:29 | 2:12 |
| 91 | 8:44 | 5:26 | 2:10 |
| 92 | 8:38 | 5:22 | 2:09 |
| 93 | 8:33 | 5:19 | 2:07 |
| 94 | 8:27 | 5:15 | 2:06 |
| 95 | 8:22 | 5:12 | 2:05 |
| 96 | 8:16 | 5:09 | 2:03 |
| 97 | 8:11 | 5:05 | 2:02 |
| 98 | 8:06 | 5:02 | 2:01 |
| 99 | 8:01 | 4:59 | 2:00 |
| 100 | 7:57 | 4:56 | 1:58 |
| 101 | 7:52 | 4:53 | 1:57 |
| 102 | 7:47 | 4:50 | 1:56 |
| 103 | 7:43 | 4:48 | 1:55 |
| 104 | 7:38 | 4:45 | 1:54 |
| 105 | 7:34 | 4:42 | 1:53 |
| 106 | 7:30 | 4:39 | 1:52 |
| 107 | 7:25 | 4:37 | 1:51 |
| 108 | 7:21 | 4:34 | 1:50 |
| 109 | 7:17 | 4:32 | 1:49 |
| 110 | 7:13 | 4:29 | 1:48 |
| 111 | 7:09 | 4:27 | 1:47 |
| 112 | 7:06 | 4:24 | 1:46 |
| 113 | 7:02 | 4:22 | 1:45 |
| 114 | 6:58 | 4:20 | 1:44 |
| 115 | 6:54 | 4:18 | 1:43 |
| 116 | 6:51 | 4:15 | 1:42 |
| 117 | 6:47 | 4:13 | 1:41 |
| 118 | 6:44 | 4:11 | 1:40 |
| 119 | 6:41 | 4:09 | 1:40 |
| 120 | 6:37 | 4:07 | 1:39 |