| Type | mile | 1600m | 1200m | 1000 | 800 | 400 | 200 | |
|---|---|---|---|---|---|---|---|---|
| Easy/Long | E/L | 9:35 | 9:31 | 5:57 | 2:23 | |||
| Marathon | M | 8:13 | 8:10 | 5:06 | 2:03 | |||
| Threshold | T | 7:42 | 7:40 | 4:47 | 1:55 | |||
| Interval | I | 7:06 | 7:04 | 5:18 | 4:25 | 3:32 | 1:46 | |
| Repetition | R | 3:20 | 1:39 | 49 |
This table shows the recommended running training paces for someone with a current vdot of 43.2. 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: 3.854 m/s
| % vVO2Max | mile | 1000m | 400m |
|---|---|---|---|
| 59 | 11:48 | 7:20 | 2:56 |
| 60 | 11:36 | 7:12 | 2:53 |
| 61 | 11:24 | 7:05 | 2:50 |
| 62 | 11:13 | 6:59 | 2:47 |
| 63 | 11:03 | 6:52 | 2:45 |
| 64 | 10:52 | 6:45 | 2:42 |
| 65 | 10:42 | 6:39 | 2:40 |
| 66 | 10:33 | 6:33 | 2:37 |
| 67 | 10:23 | 6:27 | 2:35 |
| 68 | 10:14 | 6:22 | 2:33 |
| 69 | 10:05 | 6:16 | 2:30 |
| 70 | 9:56 | 6:11 | 2:28 |
| 71 | 9:48 | 6:05 | 2:26 |
| 72 | 9:40 | 6:00 | 2:24 |
| 73 | 9:32 | 5:55 | 2:22 |
| 74 | 9:24 | 5:51 | 2:20 |
| 75 | 9:17 | 5:46 | 2:18 |
| 76 | 9:09 | 5:41 | 2:17 |
| 77 | 9:02 | 5:37 | 2:15 |
| 78 | 8:55 | 5:33 | 2:13 |
| 79 | 8:48 | 5:28 | 2:11 |
| 80 | 8:42 | 5:24 | 2:10 |
| 81 | 8:35 | 5:20 | 2:08 |
| 82 | 8:29 | 5:16 | 2:07 |
| 83 | 8:23 | 5:13 | 2:05 |
| 84 | 8:17 | 5:09 | 2:04 |
| 85 | 8:11 | 5:05 | 2:02 |
| 86 | 8:05 | 5:02 | 2:01 |
| 87 | 8:00 | 4:58 | 1:59 |
| 88 | 7:54 | 4:55 | 1:58 |
| 89 | 7:49 | 4:52 | 1:57 |
| 90 | 7:44 | 4:48 | 1:55 |
| 91 | 7:39 | 4:45 | 1:54 |
| 92 | 7:34 | 4:42 | 1:53 |
| 93 | 7:29 | 4:39 | 1:52 |
| 94 | 7:24 | 4:36 | 1:50 |
| 95 | 7:19 | 4:33 | 1:49 |
| 96 | 7:15 | 4:30 | 1:48 |
| 97 | 7:10 | 4:28 | 1:47 |
| 98 | 7:06 | 4:25 | 1:46 |
| 99 | 7:02 | 4:22 | 1:45 |
| 100 | 6:58 | 4:19 | 1:44 |
| 101 | 6:53 | 4:17 | 1:43 |
| 102 | 6:49 | 4:14 | 1:42 |
| 103 | 6:45 | 4:12 | 1:41 |
| 104 | 6:41 | 4:10 | 1:40 |
| 105 | 6:38 | 4:07 | 1:39 |
| 106 | 6:34 | 4:05 | 1:38 |
| 107 | 6:30 | 4:03 | 1:37 |
| 108 | 6:27 | 4:00 | 1:36 |
| 109 | 6:23 | 3:58 | 1:35 |
| 110 | 6:20 | 3:56 | 1:34 |
| 111 | 6:16 | 3:54 | 1:34 |
| 112 | 6:13 | 3:52 | 1:33 |
| 113 | 6:09 | 3:50 | 1:32 |
| 114 | 6:06 | 3:48 | 1:31 |
| 115 | 6:03 | 3:46 | 1:30 |
| 116 | 6:00 | 3:44 | 1:29 |
| 117 | 5:57 | 3:42 | 1:29 |
| 118 | 5:54 | 3:40 | 1:28 |
| 119 | 5:51 | 3:38 | 1:27 |
| 120 | 5:48 | 3:36 | 1:26 |