| Type | mile | 1600m | 1200m | 1000 | 800 | 400 | 200 | |
|---|---|---|---|---|---|---|---|---|
| Easy/Long | E/L | 10:02 | 9:59 | 6:14 | 2:30 | |||
| Marathon | M | 8:38 | 8:35 | 5:22 | 2:09 | |||
| Threshold | T | 8:05 | 8:02 | 5:02 | 2:01 | |||
| Interval | I | 7:27 | 7:25 | 5:34 | 4:38 | 3:42 | 1:51 | |
| Repetition | R | 3:31 | 1:44 | 51 |
This table shows the recommended running training paces for someone with a current vdot of 40.7. 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: 3.671 m/s
| % vVO2Max | mile | 1000m | 400m |
|---|---|---|---|
| 59 | 12:23 | 7:42 | 3:05 |
| 60 | 12:10 | 7:34 | 3:02 |
| 61 | 11:58 | 7:27 | 2:59 |
| 62 | 11:47 | 7:19 | 2:56 |
| 63 | 11:36 | 7:12 | 2:53 |
| 64 | 11:25 | 7:06 | 2:50 |
| 65 | 11:14 | 6:59 | 2:48 |
| 66 | 11:04 | 6:53 | 2:45 |
| 67 | 10:54 | 6:47 | 2:43 |
| 68 | 10:45 | 6:41 | 2:40 |
| 69 | 10:35 | 6:35 | 2:38 |
| 70 | 10:26 | 6:29 | 2:36 |
| 71 | 10:17 | 6:24 | 2:33 |
| 72 | 10:09 | 6:18 | 2:31 |
| 73 | 10:00 | 6:13 | 2:29 |
| 74 | 9:52 | 6:08 | 2:27 |
| 75 | 9:44 | 6:03 | 2:25 |
| 76 | 9:37 | 5:58 | 2:23 |
| 77 | 9:29 | 5:54 | 2:21 |
| 78 | 9:22 | 5:49 | 2:20 |
| 79 | 9:15 | 5:45 | 2:18 |
| 80 | 9:08 | 5:40 | 2:16 |
| 81 | 9:01 | 5:36 | 2:15 |
| 82 | 8:54 | 5:32 | 2:13 |
| 83 | 8:48 | 5:28 | 2:11 |
| 84 | 8:42 | 5:24 | 2:10 |
| 85 | 8:36 | 5:20 | 2:08 |
| 86 | 8:30 | 5:17 | 2:07 |
| 87 | 8:24 | 5:13 | 2:05 |
| 88 | 8:18 | 5:10 | 2:04 |
| 89 | 8:12 | 5:06 | 2:02 |
| 90 | 8:07 | 5:03 | 2:01 |
| 91 | 8:02 | 4:59 | 2:00 |
| 92 | 7:56 | 4:56 | 1:58 |
| 93 | 7:51 | 4:53 | 1:57 |
| 94 | 7:46 | 4:50 | 1:56 |
| 95 | 7:41 | 4:47 | 1:55 |
| 96 | 7:37 | 4:44 | 1:53 |
| 97 | 7:32 | 4:41 | 1:52 |
| 98 | 7:27 | 4:38 | 1:51 |
| 99 | 7:23 | 4:35 | 1:50 |
| 100 | 7:18 | 4:32 | 1:49 |
| 101 | 7:14 | 4:30 | 1:48 |
| 102 | 7:10 | 4:27 | 1:47 |
| 103 | 7:05 | 4:24 | 1:46 |
| 104 | 7:01 | 4:22 | 1:45 |
| 105 | 6:57 | 4:19 | 1:44 |
| 106 | 6:53 | 4:17 | 1:43 |
| 107 | 6:50 | 4:15 | 1:42 |
| 108 | 6:46 | 4:12 | 1:41 |
| 109 | 6:42 | 4:10 | 1:40 |
| 110 | 6:38 | 4:08 | 1:39 |
| 111 | 6:35 | 4:05 | 1:38 |
| 112 | 6:31 | 4:03 | 1:37 |
| 113 | 6:28 | 4:01 | 1:36 |
| 114 | 6:24 | 3:59 | 1:36 |
| 115 | 6:21 | 3:57 | 1:35 |
| 116 | 6:18 | 3:55 | 1:34 |
| 117 | 6:15 | 3:53 | 1:33 |
| 118 | 6:11 | 3:51 | 1:32 |
| 119 | 6:08 | 3:49 | 1:32 |
| 120 | 6:05 | 3:47 | 1:31 |