| Type | mile | 1600m | 1200m | 1000 | 800 | 400 | 200 | |
|---|---|---|---|---|---|---|---|---|
| Easy/Long | E/L | 9:46 | 9:43 | 6:04 | 2:26 | |||
| Marathon | M | 8:24 | 8:21 | 5:13 | 2:05 | |||
| Threshold | T | 7:52 | 7:49 | 4:53 | 1:57 | |||
| Interval | I | 7:15 | 7:13 | 5:24 | 4:30 | 3:36 | 1:48 | |
| Repetition | R | 3:25 | 1:41 | 50 |
This table shows the recommended running training paces for someone with a current vdot of 42.1. 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: 3.774 m/s
| % vVO2Max | mile | 1000m | 400m |
|---|---|---|---|
| 59 | 12:03 | 7:29 | 3:00 |
| 60 | 11:51 | 7:22 | 2:57 |
| 61 | 11:39 | 7:14 | 2:54 |
| 62 | 11:28 | 7:07 | 2:51 |
| 63 | 11:17 | 7:01 | 2:48 |
| 64 | 11:06 | 6:54 | 2:46 |
| 65 | 10:56 | 6:48 | 2:43 |
| 66 | 10:46 | 6:42 | 2:41 |
| 67 | 10:36 | 6:36 | 2:38 |
| 68 | 10:27 | 6:30 | 2:36 |
| 69 | 10:18 | 6:24 | 2:34 |
| 70 | 10:09 | 6:19 | 2:31 |
| 71 | 10:01 | 6:13 | 2:29 |
| 72 | 9:52 | 6:08 | 2:27 |
| 73 | 9:44 | 6:03 | 2:25 |
| 74 | 9:36 | 5:58 | 2:23 |
| 75 | 9:28 | 5:53 | 2:21 |
| 76 | 9:21 | 5:49 | 2:19 |
| 77 | 9:14 | 5:44 | 2:18 |
| 78 | 9:07 | 5:40 | 2:16 |
| 79 | 9:00 | 5:35 | 2:14 |
| 80 | 8:53 | 5:31 | 2:12 |
| 81 | 8:46 | 5:27 | 2:11 |
| 82 | 8:40 | 5:23 | 2:09 |
| 83 | 8:34 | 5:19 | 2:08 |
| 84 | 8:28 | 5:15 | 2:06 |
| 85 | 8:22 | 5:12 | 2:05 |
| 86 | 8:16 | 5:08 | 2:03 |
| 87 | 8:10 | 5:05 | 2:02 |
| 88 | 8:05 | 5:01 | 2:00 |
| 89 | 7:59 | 4:58 | 1:59 |
| 90 | 7:54 | 4:54 | 1:58 |
| 91 | 7:49 | 4:51 | 1:56 |
| 92 | 7:43 | 4:48 | 1:55 |
| 93 | 7:38 | 4:45 | 1:54 |
| 94 | 7:34 | 4:42 | 1:53 |
| 95 | 7:29 | 4:39 | 1:52 |
| 96 | 7:24 | 4:36 | 1:50 |
| 97 | 7:20 | 4:33 | 1:49 |
| 98 | 7:15 | 4:30 | 1:48 |
| 99 | 7:11 | 4:28 | 1:47 |
| 100 | 7:06 | 4:25 | 1:46 |
| 101 | 7:02 | 4:22 | 1:45 |
| 102 | 6:58 | 4:20 | 1:44 |
| 103 | 6:54 | 4:17 | 1:43 |
| 104 | 6:50 | 4:15 | 1:42 |
| 105 | 6:46 | 4:12 | 1:41 |
| 106 | 6:42 | 4:10 | 1:40 |
| 107 | 6:38 | 4:08 | 1:39 |
| 108 | 6:35 | 4:05 | 1:38 |
| 109 | 6:31 | 4:03 | 1:37 |
| 110 | 6:28 | 4:01 | 1:36 |
| 111 | 6:24 | 3:59 | 1:35 |
| 112 | 6:21 | 3:57 | 1:35 |
| 113 | 6:17 | 3:55 | 1:34 |
| 114 | 6:14 | 3:52 | 1:33 |
| 115 | 6:11 | 3:50 | 1:32 |
| 116 | 6:08 | 3:48 | 1:31 |
| 117 | 6:04 | 3:46 | 1:31 |
| 118 | 6:01 | 3:45 | 1:30 |
| 119 | 5:58 | 3:43 | 1:29 |
| 120 | 5:55 | 3:41 | 1:28 |