| Type | mile | 1600m | 1200m | 1000 | 800 | 400 | 200 | |
|---|---|---|---|---|---|---|---|---|
| Easy/Long | E/L | 10:26 | 10:23 | 6:29 | 2:36 | |||
| Marathon | M | 9:00 | 8:57 | 5:36 | 2:14 | |||
| Threshold | T | 8:25 | 8:22 | 5:14 | 2:06 | |||
| Interval | I | 7:46 | 7:43 | 5:47 | 4:50 | 3:52 | 1:56 | |
| Repetition | R | 3:41 | 1:49 | 54 |
This table shows the recommended running training paces for someone with a current vdot of 38.7. 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: 3.524 m/s
| % vVO2Max | mile | 1000m | 400m |
|---|---|---|---|
| 59 | 12:54 | 8:01 | 3:12 |
| 60 | 12:41 | 7:53 | 3:09 |
| 61 | 12:28 | 7:45 | 3:06 |
| 62 | 12:16 | 7:38 | 3:03 |
| 63 | 12:05 | 7:30 | 3:00 |
| 64 | 11:53 | 7:23 | 2:57 |
| 65 | 11:42 | 7:17 | 2:55 |
| 66 | 11:32 | 7:10 | 2:52 |
| 67 | 11:21 | 7:04 | 2:49 |
| 68 | 11:11 | 6:57 | 2:47 |
| 69 | 11:02 | 6:51 | 2:45 |
| 70 | 10:52 | 6:45 | 2:42 |
| 71 | 10:43 | 6:40 | 2:40 |
| 72 | 10:34 | 6:34 | 2:38 |
| 73 | 10:25 | 6:29 | 2:35 |
| 74 | 10:17 | 6:23 | 2:33 |
| 75 | 10:09 | 6:18 | 2:31 |
| 76 | 10:01 | 6:13 | 2:29 |
| 77 | 9:53 | 6:09 | 2:27 |
| 78 | 9:45 | 6:04 | 2:26 |
| 79 | 9:38 | 5:59 | 2:24 |
| 80 | 9:31 | 5:55 | 2:22 |
| 81 | 9:24 | 5:50 | 2:20 |
| 82 | 9:17 | 5:46 | 2:18 |
| 83 | 9:10 | 5:42 | 2:17 |
| 84 | 9:04 | 5:38 | 2:15 |
| 85 | 8:57 | 5:34 | 2:14 |
| 86 | 8:51 | 5:30 | 2:12 |
| 87 | 8:45 | 5:26 | 2:10 |
| 88 | 8:39 | 5:22 | 2:09 |
| 89 | 8:33 | 5:19 | 2:08 |
| 90 | 8:27 | 5:15 | 2:06 |
| 91 | 8:22 | 5:12 | 2:05 |
| 92 | 8:16 | 5:08 | 2:03 |
| 93 | 8:11 | 5:05 | 2:02 |
| 94 | 8:06 | 5:02 | 2:01 |
| 95 | 8:01 | 4:59 | 1:59 |
| 96 | 7:56 | 4:56 | 1:58 |
| 97 | 7:51 | 4:53 | 1:57 |
| 98 | 7:46 | 4:50 | 1:56 |
| 99 | 7:41 | 4:47 | 1:55 |
| 100 | 7:37 | 4:44 | 1:54 |
| 101 | 7:32 | 4:41 | 1:52 |
| 102 | 7:28 | 4:38 | 1:51 |
| 103 | 7:23 | 4:35 | 1:50 |
| 104 | 7:19 | 4:33 | 1:49 |
| 105 | 7:15 | 4:30 | 1:48 |
| 106 | 7:11 | 4:28 | 1:47 |
| 107 | 7:07 | 4:25 | 1:46 |
| 108 | 7:03 | 4:23 | 1:45 |
| 109 | 6:59 | 4:20 | 1:44 |
| 110 | 6:55 | 4:18 | 1:43 |
| 111 | 6:51 | 4:16 | 1:42 |
| 112 | 6:48 | 4:13 | 1:41 |
| 113 | 6:44 | 4:11 | 1:40 |
| 114 | 6:41 | 4:09 | 1:40 |
| 115 | 6:37 | 4:07 | 1:39 |
| 116 | 6:34 | 4:05 | 1:38 |
| 117 | 6:30 | 4:03 | 1:37 |
| 118 | 6:27 | 4:00 | 1:36 |
| 119 | 6:24 | 3:58 | 1:35 |
| 120 | 6:20 | 3:56 | 1:35 |