| Type | mile | 1600m | 1200m | 1000 | 800 | 400 | 200 | |
|---|---|---|---|---|---|---|---|---|
| Easy/Long | E/L | 10:21 | 10:18 | 6:26 | 2:34 | |||
| Marathon | M | 8:55 | 8:52 | 5:33 | 2:13 | |||
| Threshold | T | 8:21 | 8:18 | 5:11 | 2:05 | |||
| Interval | I | 7:42 | 7:39 | 5:45 | 4:47 | 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 39.1. 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: 3.554 m/s
| % vVO2Max | mile | 1000m | 400m |
|---|---|---|---|
| 59 | 12:47 | 7:57 | 3:11 |
| 60 | 12:35 | 7:49 | 3:08 |
| 61 | 12:22 | 7:41 | 3:05 |
| 62 | 12:10 | 7:34 | 3:02 |
| 63 | 11:59 | 7:27 | 2:59 |
| 64 | 11:47 | 7:20 | 2:56 |
| 65 | 11:37 | 7:13 | 2:53 |
| 66 | 11:26 | 7:06 | 2:51 |
| 67 | 11:16 | 7:00 | 2:48 |
| 68 | 11:06 | 6:54 | 2:46 |
| 69 | 10:56 | 6:48 | 2:43 |
| 70 | 10:47 | 6:42 | 2:41 |
| 71 | 10:38 | 6:36 | 2:39 |
| 72 | 10:29 | 6:31 | 2:36 |
| 73 | 10:20 | 6:25 | 2:34 |
| 74 | 10:12 | 6:20 | 2:32 |
| 75 | 10:04 | 6:15 | 2:30 |
| 76 | 9:56 | 6:10 | 2:28 |
| 77 | 9:48 | 6:05 | 2:26 |
| 78 | 9:40 | 6:01 | 2:24 |
| 79 | 9:33 | 5:56 | 2:22 |
| 80 | 9:26 | 5:52 | 2:21 |
| 81 | 9:19 | 5:47 | 2:19 |
| 82 | 9:12 | 5:43 | 2:17 |
| 83 | 9:06 | 5:39 | 2:16 |
| 84 | 8:59 | 5:35 | 2:14 |
| 85 | 8:53 | 5:31 | 2:12 |
| 86 | 8:46 | 5:27 | 2:11 |
| 87 | 8:40 | 5:23 | 2:09 |
| 88 | 8:35 | 5:20 | 2:08 |
| 89 | 8:29 | 5:16 | 2:06 |
| 90 | 8:23 | 5:13 | 2:05 |
| 91 | 8:18 | 5:09 | 2:04 |
| 92 | 8:12 | 5:06 | 2:02 |
| 93 | 8:07 | 5:03 | 2:01 |
| 94 | 8:02 | 4:59 | 2:00 |
| 95 | 7:57 | 4:56 | 1:58 |
| 96 | 7:52 | 4:53 | 1:57 |
| 97 | 7:47 | 4:50 | 1:56 |
| 98 | 7:42 | 4:47 | 1:55 |
| 99 | 7:37 | 4:44 | 1:54 |
| 100 | 7:33 | 4:41 | 1:53 |
| 101 | 7:28 | 4:39 | 1:51 |
| 102 | 7:24 | 4:36 | 1:50 |
| 103 | 7:20 | 4:33 | 1:49 |
| 104 | 7:15 | 4:31 | 1:48 |
| 105 | 7:11 | 4:28 | 1:47 |
| 106 | 7:07 | 4:25 | 1:46 |
| 107 | 7:03 | 4:23 | 1:45 |
| 108 | 6:59 | 4:21 | 1:44 |
| 109 | 6:55 | 4:18 | 1:43 |
| 110 | 6:52 | 4:16 | 1:42 |
| 111 | 6:48 | 4:14 | 1:41 |
| 112 | 6:44 | 4:11 | 1:41 |
| 113 | 6:41 | 4:09 | 1:40 |
| 114 | 6:37 | 4:07 | 1:39 |
| 115 | 6:34 | 4:05 | 1:38 |
| 116 | 6:30 | 4:03 | 1:37 |
| 117 | 6:27 | 4:01 | 1:36 |
| 118 | 6:24 | 3:58 | 1:35 |
| 119 | 6:20 | 3:56 | 1:35 |
| 120 | 6:17 | 3:55 | 1:34 |