| Type | mile | 1600m | 1200m | 1000 | 800 | 400 | 200 | |
|---|---|---|---|---|---|---|---|---|
| Easy/Long | E/L | 9:30 | 9:27 | 5:54 | 2:22 | |||
| Marathon | M | 8:09 | 8:07 | 5:04 | 2:02 | |||
| Threshold | T | 7:39 | 7:36 | 4:45 | 1:54 | |||
| Interval | I | 7:03 | 7:00 | 5:15 | 4:23 | 3:30 | 1:45 | |
| Repetition | R | 3:19 | 1:38 | 48 |
This table shows the recommended running training paces for someone with a current vdot of 43.6. 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: 3.883 m/s
| % vVO2Max | mile | 1000m | 400m |
|---|---|---|---|
| 59 | 11:42 | 7:17 | 2:55 |
| 60 | 11:31 | 7:09 | 2:52 |
| 61 | 11:19 | 7:02 | 2:49 |
| 62 | 11:08 | 6:55 | 2:46 |
| 63 | 10:58 | 6:49 | 2:44 |
| 64 | 10:47 | 6:42 | 2:41 |
| 65 | 10:38 | 6:36 | 2:38 |
| 66 | 10:28 | 6:30 | 2:36 |
| 67 | 10:18 | 6:24 | 2:34 |
| 68 | 10:09 | 6:19 | 2:31 |
| 69 | 10:01 | 6:13 | 2:29 |
| 70 | 9:52 | 6:08 | 2:27 |
| 71 | 9:44 | 6:03 | 2:25 |
| 72 | 9:36 | 5:58 | 2:23 |
| 73 | 9:28 | 5:53 | 2:21 |
| 74 | 9:20 | 5:48 | 2:19 |
| 75 | 9:13 | 5:43 | 2:17 |
| 76 | 9:05 | 5:39 | 2:16 |
| 77 | 8:58 | 5:34 | 2:14 |
| 78 | 8:51 | 5:30 | 2:12 |
| 79 | 8:45 | 5:26 | 2:10 |
| 80 | 8:38 | 5:22 | 2:09 |
| 81 | 8:32 | 5:18 | 2:07 |
| 82 | 8:25 | 5:14 | 2:06 |
| 83 | 8:19 | 5:10 | 2:04 |
| 84 | 8:13 | 5:07 | 2:03 |
| 85 | 8:08 | 5:03 | 2:01 |
| 86 | 8:02 | 4:59 | 2:00 |
| 87 | 7:56 | 4:56 | 1:58 |
| 88 | 7:51 | 4:53 | 1:57 |
| 89 | 7:46 | 4:49 | 1:56 |
| 90 | 7:40 | 4:46 | 1:54 |
| 91 | 7:35 | 4:43 | 1:53 |
| 92 | 7:30 | 4:40 | 1:52 |
| 93 | 7:26 | 4:37 | 1:51 |
| 94 | 7:21 | 4:34 | 1:50 |
| 95 | 7:16 | 4:31 | 1:48 |
| 96 | 7:12 | 4:28 | 1:47 |
| 97 | 7:07 | 4:26 | 1:46 |
| 98 | 7:03 | 4:23 | 1:45 |
| 99 | 6:59 | 4:20 | 1:44 |
| 100 | 6:54 | 4:18 | 1:43 |
| 101 | 6:50 | 4:15 | 1:42 |
| 102 | 6:46 | 4:12 | 1:41 |
| 103 | 6:42 | 4:10 | 1:40 |
| 104 | 6:38 | 4:08 | 1:39 |
| 105 | 6:35 | 4:05 | 1:38 |
| 106 | 6:31 | 4:03 | 1:37 |
| 107 | 6:27 | 4:01 | 1:36 |
| 108 | 6:24 | 3:58 | 1:35 |
| 109 | 6:20 | 3:56 | 1:35 |
| 110 | 6:17 | 3:54 | 1:34 |
| 111 | 6:13 | 3:52 | 1:33 |
| 112 | 6:10 | 3:50 | 1:32 |
| 113 | 6:07 | 3:48 | 1:31 |
| 114 | 6:03 | 3:46 | 1:30 |
| 115 | 6:00 | 3:44 | 1:30 |
| 116 | 5:57 | 3:42 | 1:29 |
| 117 | 5:54 | 3:40 | 1:28 |
| 118 | 5:51 | 3:38 | 1:27 |
| 119 | 5:48 | 3:36 | 1:27 |
| 120 | 5:45 | 3:35 | 1:26 |