| Type | mile | 1600m | 1200m | 1000 | 800 | 400 | 200 | |
|---|---|---|---|---|---|---|---|---|
| Easy/Long | E/L | 10:09 | 10:06 | 6:19 | 2:31 | |||
| Marathon | M | 8:44 | 8:41 | 5:26 | 2:10 | |||
| Threshold | T | 8:11 | 8:08 | 5:05 | 2:02 | |||
| Interval | I | 7:33 | 7:30 | 5:38 | 4:41 | 3:45 | 1:53 | |
| Repetition | R | 3:34 | 1:46 | 52 |
This table shows the recommended running training paces for someone with a current vdot of 40.1. 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: 3.627 m/s
| % vVO2Max | mile | 1000m | 400m |
|---|---|---|---|
| 59 | 12:32 | 7:47 | 3:07 |
| 60 | 12:19 | 7:39 | 3:04 |
| 61 | 12:07 | 7:32 | 3:01 |
| 62 | 11:55 | 7:25 | 2:58 |
| 63 | 11:44 | 7:18 | 2:55 |
| 64 | 11:33 | 7:11 | 2:52 |
| 65 | 11:22 | 7:04 | 2:50 |
| 66 | 11:12 | 6:58 | 2:47 |
| 67 | 11:02 | 6:51 | 2:45 |
| 68 | 10:52 | 6:45 | 2:42 |
| 69 | 10:43 | 6:40 | 2:40 |
| 70 | 10:34 | 6:34 | 2:38 |
| 71 | 10:25 | 6:28 | 2:35 |
| 72 | 10:16 | 6:23 | 2:33 |
| 73 | 10:08 | 6:18 | 2:31 |
| 74 | 9:59 | 6:13 | 2:29 |
| 75 | 9:51 | 6:08 | 2:27 |
| 76 | 9:44 | 6:03 | 2:25 |
| 77 | 9:36 | 5:58 | 2:23 |
| 78 | 9:29 | 5:53 | 2:21 |
| 79 | 9:22 | 5:49 | 2:20 |
| 80 | 9:14 | 5:45 | 2:18 |
| 81 | 9:08 | 5:40 | 2:16 |
| 82 | 9:01 | 5:36 | 2:14 |
| 83 | 8:54 | 5:32 | 2:13 |
| 84 | 8:48 | 5:28 | 2:11 |
| 85 | 8:42 | 5:24 | 2:10 |
| 86 | 8:36 | 5:21 | 2:08 |
| 87 | 8:30 | 5:17 | 2:07 |
| 88 | 8:24 | 5:13 | 2:05 |
| 89 | 8:18 | 5:10 | 2:04 |
| 90 | 8:13 | 5:06 | 2:03 |
| 91 | 8:07 | 5:03 | 2:01 |
| 92 | 8:02 | 5:00 | 2:00 |
| 93 | 7:57 | 4:56 | 1:59 |
| 94 | 7:52 | 4:53 | 1:57 |
| 95 | 7:47 | 4:50 | 1:56 |
| 96 | 7:42 | 4:47 | 1:55 |
| 97 | 7:37 | 4:44 | 1:54 |
| 98 | 7:33 | 4:41 | 1:53 |
| 99 | 7:28 | 4:38 | 1:51 |
| 100 | 7:24 | 4:36 | 1:50 |
| 101 | 7:19 | 4:33 | 1:49 |
| 102 | 7:15 | 4:30 | 1:48 |
| 103 | 7:11 | 4:28 | 1:47 |
| 104 | 7:07 | 4:25 | 1:46 |
| 105 | 7:02 | 4:23 | 1:45 |
| 106 | 6:58 | 4:20 | 1:44 |
| 107 | 6:55 | 4:18 | 1:43 |
| 108 | 6:51 | 4:15 | 1:42 |
| 109 | 6:47 | 4:13 | 1:41 |
| 110 | 6:43 | 4:11 | 1:40 |
| 111 | 6:40 | 4:08 | 1:39 |
| 112 | 6:36 | 4:06 | 1:38 |
| 113 | 6:33 | 4:04 | 1:38 |
| 114 | 6:29 | 4:02 | 1:37 |
| 115 | 6:26 | 4:00 | 1:36 |
| 116 | 6:22 | 3:58 | 1:35 |
| 117 | 6:19 | 3:56 | 1:34 |
| 118 | 6:16 | 3:54 | 1:33 |
| 119 | 6:13 | 3:52 | 1:33 |
| 120 | 6:10 | 3:50 | 1:32 |