| Type | mile | 1600m | 1200m | 1000 | 800 | 400 | 200 | |
|---|---|---|---|---|---|---|---|---|
| Easy/Long | E/L | 9:55 | 9:52 | 6:10 | 2:28 | |||
| Marathon | M | 8:32 | 8:29 | 5:18 | 2:07 | |||
| Threshold | T | 7:59 | 7:57 | 4:58 | 1:59 | |||
| Interval | I | 7:22 | 7:19 | 5:30 | 4:35 | 3:40 | 1:50 | |
| Repetition | R | 3:29 | 1:43 | 51 |
This table shows the recommended running training paces for someone with a current vdot of 41.3. 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: 3.715 m/s
| % vVO2Max | mile | 1000m | 400m |
|---|---|---|---|
| 59 | 12:14 | 7:36 | 3:02 |
| 60 | 12:02 | 7:29 | 2:59 |
| 61 | 11:50 | 7:21 | 2:56 |
| 62 | 11:39 | 7:14 | 2:54 |
| 63 | 11:27 | 7:07 | 2:51 |
| 64 | 11:17 | 7:01 | 2:48 |
| 65 | 11:06 | 6:54 | 2:46 |
| 66 | 10:56 | 6:48 | 2:43 |
| 67 | 10:46 | 6:42 | 2:41 |
| 68 | 10:37 | 6:36 | 2:38 |
| 69 | 10:28 | 6:30 | 2:36 |
| 70 | 10:19 | 6:25 | 2:34 |
| 71 | 10:10 | 6:19 | 2:32 |
| 72 | 10:01 | 6:14 | 2:30 |
| 73 | 9:53 | 6:09 | 2:27 |
| 74 | 9:45 | 6:04 | 2:25 |
| 75 | 9:37 | 5:59 | 2:24 |
| 76 | 9:30 | 5:54 | 2:22 |
| 77 | 9:22 | 5:50 | 2:20 |
| 78 | 9:15 | 5:45 | 2:18 |
| 79 | 9:08 | 5:41 | 2:16 |
| 80 | 9:01 | 5:36 | 2:15 |
| 81 | 8:55 | 5:32 | 2:13 |
| 82 | 8:48 | 5:28 | 2:11 |
| 83 | 8:42 | 5:24 | 2:10 |
| 84 | 8:36 | 5:20 | 2:08 |
| 85 | 8:30 | 5:17 | 2:07 |
| 86 | 8:24 | 5:13 | 2:05 |
| 87 | 8:18 | 5:09 | 2:04 |
| 88 | 8:12 | 5:06 | 2:02 |
| 89 | 8:07 | 5:02 | 2:01 |
| 90 | 8:01 | 4:59 | 2:00 |
| 91 | 7:56 | 4:56 | 1:58 |
| 92 | 7:51 | 4:53 | 1:57 |
| 93 | 7:46 | 4:49 | 1:56 |
| 94 | 7:41 | 4:46 | 1:55 |
| 95 | 7:36 | 4:43 | 1:53 |
| 96 | 7:31 | 4:40 | 1:52 |
| 97 | 7:26 | 4:37 | 1:51 |
| 98 | 7:22 | 4:35 | 1:50 |
| 99 | 7:17 | 4:32 | 1:49 |
| 100 | 7:13 | 4:29 | 1:48 |
| 101 | 7:09 | 4:26 | 1:47 |
| 102 | 7:05 | 4:24 | 1:46 |
| 103 | 7:00 | 4:21 | 1:45 |
| 104 | 6:56 | 4:19 | 1:44 |
| 105 | 6:52 | 4:16 | 1:43 |
| 106 | 6:49 | 4:14 | 1:42 |
| 107 | 6:45 | 4:12 | 1:41 |
| 108 | 6:41 | 4:09 | 1:40 |
| 109 | 6:37 | 4:07 | 1:39 |
| 110 | 6:34 | 4:05 | 1:38 |
| 111 | 6:30 | 4:02 | 1:37 |
| 112 | 6:27 | 4:00 | 1:36 |
| 113 | 6:23 | 3:58 | 1:35 |
| 114 | 6:20 | 3:56 | 1:34 |
| 115 | 6:17 | 3:54 | 1:34 |
| 116 | 6:13 | 3:52 | 1:33 |
| 117 | 6:10 | 3:50 | 1:32 |
| 118 | 6:07 | 3:48 | 1:31 |
| 119 | 6:04 | 3:46 | 1:30 |
| 120 | 6:01 | 3:44 | 1:30 |