| Type | mile | 1600m | 1200m | 1000 | 800 | 400 | 200 | |
|---|---|---|---|---|---|---|---|---|
| Easy/Long | E/L | 9:16 | 9:13 | 5:46 | 2:18 | |||
| Marathon | M | 7:57 | 7:54 | 4:56 | 1:58 | |||
| Threshold | T | 7:27 | 7:25 | 4:38 | 1:51 | |||
| Interval | I | 6:52 | 6:50 | 5:07 | 4:16 | 3:25 | 1:42 | |
| Repetition | R | 3:13 | 1:35 | 47 |
This table shows the recommended running training paces for someone with a current vdot of 45.0. 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: 3.984 m/s
| % vVO2Max | mile | 1000m | 400m |
|---|---|---|---|
| 59 | 11:24 | 7:05 | 2:50 |
| 60 | 11:13 | 6:58 | 2:47 |
| 61 | 11:02 | 6:51 | 2:45 |
| 62 | 10:51 | 6:45 | 2:42 |
| 63 | 10:41 | 6:38 | 2:39 |
| 64 | 10:31 | 6:32 | 2:37 |
| 65 | 10:21 | 6:26 | 2:34 |
| 66 | 10:12 | 6:20 | 2:32 |
| 67 | 10:03 | 6:15 | 2:30 |
| 68 | 9:54 | 6:09 | 2:28 |
| 69 | 9:45 | 6:04 | 2:26 |
| 70 | 9:37 | 5:59 | 2:23 |
| 71 | 9:29 | 5:54 | 2:21 |
| 72 | 9:21 | 5:49 | 2:19 |
| 73 | 9:13 | 5:44 | 2:18 |
| 74 | 9:06 | 5:39 | 2:16 |
| 75 | 8:58 | 5:35 | 2:14 |
| 76 | 8:51 | 5:30 | 2:12 |
| 77 | 8:44 | 5:26 | 2:10 |
| 78 | 8:38 | 5:22 | 2:09 |
| 79 | 8:31 | 5:18 | 2:07 |
| 80 | 8:25 | 5:14 | 2:05 |
| 81 | 8:19 | 5:10 | 2:04 |
| 82 | 8:12 | 5:06 | 2:02 |
| 83 | 8:07 | 5:02 | 2:01 |
| 84 | 8:01 | 4:59 | 2:00 |
| 85 | 7:55 | 4:55 | 1:58 |
| 86 | 7:50 | 4:52 | 1:57 |
| 87 | 7:44 | 4:48 | 1:55 |
| 88 | 7:39 | 4:45 | 1:54 |
| 89 | 7:34 | 4:42 | 1:53 |
| 90 | 7:29 | 4:39 | 1:52 |
| 91 | 7:24 | 4:36 | 1:50 |
| 92 | 7:19 | 4:33 | 1:49 |
| 93 | 7:14 | 4:30 | 1:48 |
| 94 | 7:10 | 4:27 | 1:47 |
| 95 | 7:05 | 4:24 | 1:46 |
| 96 | 7:01 | 4:21 | 1:45 |
| 97 | 6:56 | 4:19 | 1:44 |
| 98 | 6:52 | 4:16 | 1:42 |
| 99 | 6:48 | 4:14 | 1:41 |
| 100 | 6:44 | 4:11 | 1:40 |
| 101 | 6:40 | 4:09 | 1:39 |
| 102 | 6:36 | 4:06 | 1:38 |
| 103 | 6:32 | 4:04 | 1:37 |
| 104 | 6:28 | 4:01 | 1:37 |
| 105 | 6:25 | 3:59 | 1:36 |
| 106 | 6:21 | 3:57 | 1:35 |
| 107 | 6:17 | 3:55 | 1:34 |
| 108 | 6:14 | 3:52 | 1:33 |
| 109 | 6:11 | 3:50 | 1:32 |
| 110 | 6:07 | 3:48 | 1:31 |
| 111 | 6:04 | 3:46 | 1:30 |
| 112 | 6:01 | 3:44 | 1:30 |
| 113 | 5:57 | 3:42 | 1:29 |
| 114 | 5:54 | 3:40 | 1:28 |
| 115 | 5:51 | 3:38 | 1:27 |
| 116 | 5:48 | 3:36 | 1:27 |
| 117 | 5:45 | 3:35 | 1:26 |
| 118 | 5:42 | 3:33 | 1:25 |
| 119 | 5:39 | 3:31 | 1:24 |
| 120 | 5:37 | 3:29 | 1:24 |