| Type | mile | 1600m | 1200m | 1000 | 800 | 400 | 200 | |
|---|---|---|---|---|---|---|---|---|
| Easy/Long | E/L | 10:22 | 10:19 | 6:27 | 2:35 | |||
| Marathon | M | 8:56 | 8:53 | 5:33 | 2:13 | |||
| Threshold | T | 8:22 | 8:19 | 5:12 | 2:05 | |||
| Interval | I | 7:43 | 7:40 | 5:45 | 4:48 | 3:50 | 1:55 | |
| Repetition | R | 3:39 | 1:48 | 53 |
This table shows the recommended running training paces for someone with a current vdot of 39.0. 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: 3.546 m/s
| % vVO2Max | mile | 1000m | 400m |
|---|---|---|---|
| 59 | 12:49 | 7:58 | 3:11 |
| 60 | 12:36 | 7:50 | 3:08 |
| 61 | 12:24 | 7:42 | 3:05 |
| 62 | 12:12 | 7:35 | 3:02 |
| 63 | 12:00 | 7:28 | 2:59 |
| 64 | 11:49 | 7:21 | 2:56 |
| 65 | 11:38 | 7:14 | 2:54 |
| 66 | 11:27 | 7:07 | 2:51 |
| 67 | 11:17 | 7:01 | 2:48 |
| 68 | 11:07 | 6:55 | 2:46 |
| 69 | 10:58 | 6:49 | 2:43 |
| 70 | 10:48 | 6:43 | 2:41 |
| 71 | 10:39 | 6:37 | 2:39 |
| 72 | 10:30 | 6:32 | 2:37 |
| 73 | 10:22 | 6:26 | 2:35 |
| 74 | 10:13 | 6:21 | 2:32 |
| 75 | 10:05 | 6:16 | 2:30 |
| 76 | 9:57 | 6:11 | 2:28 |
| 77 | 9:49 | 6:06 | 2:26 |
| 78 | 9:42 | 6:02 | 2:25 |
| 79 | 9:34 | 5:57 | 2:23 |
| 80 | 9:27 | 5:52 | 2:21 |
| 81 | 9:20 | 5:48 | 2:19 |
| 82 | 9:13 | 5:44 | 2:18 |
| 83 | 9:07 | 5:40 | 2:16 |
| 84 | 9:00 | 5:36 | 2:14 |
| 85 | 8:54 | 5:32 | 2:13 |
| 86 | 8:48 | 5:28 | 2:11 |
| 87 | 8:42 | 5:24 | 2:10 |
| 88 | 8:36 | 5:20 | 2:08 |
| 89 | 8:30 | 5:17 | 2:07 |
| 90 | 8:24 | 5:13 | 2:05 |
| 91 | 8:19 | 5:10 | 2:04 |
| 92 | 8:13 | 5:07 | 2:03 |
| 93 | 8:08 | 5:03 | 2:01 |
| 94 | 8:03 | 5:00 | 2:00 |
| 95 | 7:58 | 4:57 | 1:59 |
| 96 | 7:53 | 4:54 | 1:57 |
| 97 | 7:48 | 4:51 | 1:56 |
| 98 | 7:43 | 4:48 | 1:55 |
| 99 | 7:38 | 4:45 | 1:54 |
| 100 | 7:34 | 4:42 | 1:53 |
| 101 | 7:29 | 4:39 | 1:52 |
| 102 | 7:25 | 4:36 | 1:51 |
| 103 | 7:21 | 4:34 | 1:50 |
| 104 | 7:16 | 4:31 | 1:48 |
| 105 | 7:12 | 4:29 | 1:47 |
| 106 | 7:08 | 4:26 | 1:46 |
| 107 | 7:04 | 4:24 | 1:45 |
| 108 | 7:00 | 4:21 | 1:44 |
| 109 | 6:56 | 4:19 | 1:43 |
| 110 | 6:52 | 4:16 | 1:43 |
| 111 | 6:49 | 4:14 | 1:42 |
| 112 | 6:45 | 4:12 | 1:41 |
| 113 | 6:42 | 4:10 | 1:40 |
| 114 | 6:38 | 4:07 | 1:39 |
| 115 | 6:35 | 4:05 | 1:38 |
| 116 | 6:31 | 4:03 | 1:37 |
| 117 | 6:28 | 4:01 | 1:36 |
| 118 | 6:25 | 3:59 | 1:36 |
| 119 | 6:21 | 3:57 | 1:35 |
| 120 | 6:18 | 3:55 | 1:34 |