| Type | mile | 1600m | 1200m | 1000 | 800 | 400 | 200 | |
|---|---|---|---|---|---|---|---|---|
| Easy/Long | E/L | 9:13 | 9:10 | 5:44 | 2:18 | |||
| Marathon | M | 7:54 | 7:51 | 4:55 | 1:58 | |||
| Threshold | T | 7:25 | 7:23 | 4:37 | 1:51 | |||
| Interval | I | 6:50 | 6:48 | 5:06 | 4:15 | 3:24 | 1:42 | |
| Repetition | R | 3:12 | 1:35 | 47 |
This table shows the recommended running training paces for someone with a current vdot of 45.3. 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: 4.006 m/s
| % vVO2Max | mile | 1000m | 400m |
|---|---|---|---|
| 59 | 11:21 | 7:03 | 2:49 |
| 60 | 11:09 | 6:56 | 2:46 |
| 61 | 10:58 | 6:49 | 2:44 |
| 62 | 10:48 | 6:43 | 2:41 |
| 63 | 10:38 | 6:36 | 2:38 |
| 64 | 10:28 | 6:30 | 2:36 |
| 65 | 10:18 | 6:24 | 2:34 |
| 66 | 10:09 | 6:18 | 2:31 |
| 67 | 9:59 | 6:13 | 2:29 |
| 68 | 9:51 | 6:07 | 2:27 |
| 69 | 9:42 | 6:02 | 2:25 |
| 70 | 9:34 | 5:57 | 2:23 |
| 71 | 9:26 | 5:52 | 2:21 |
| 72 | 9:18 | 5:47 | 2:19 |
| 73 | 9:10 | 5:42 | 2:17 |
| 74 | 9:03 | 5:37 | 2:15 |
| 75 | 8:56 | 5:33 | 2:13 |
| 76 | 8:49 | 5:28 | 2:11 |
| 77 | 8:42 | 5:24 | 2:10 |
| 78 | 8:35 | 5:20 | 2:08 |
| 79 | 8:28 | 5:16 | 2:06 |
| 80 | 8:22 | 5:12 | 2:05 |
| 81 | 8:16 | 5:08 | 2:03 |
| 82 | 8:10 | 5:04 | 2:02 |
| 83 | 8:04 | 5:01 | 2:00 |
| 84 | 7:58 | 4:57 | 1:59 |
| 85 | 7:53 | 4:54 | 1:57 |
| 86 | 7:47 | 4:50 | 1:56 |
| 87 | 7:42 | 4:47 | 1:55 |
| 88 | 7:36 | 4:44 | 1:53 |
| 89 | 7:31 | 4:40 | 1:52 |
| 90 | 7:26 | 4:37 | 1:51 |
| 91 | 7:21 | 4:34 | 1:50 |
| 92 | 7:17 | 4:31 | 1:49 |
| 93 | 7:12 | 4:28 | 1:47 |
| 94 | 7:07 | 4:26 | 1:46 |
| 95 | 7:03 | 4:23 | 1:45 |
| 96 | 6:58 | 4:20 | 1:44 |
| 97 | 6:54 | 4:17 | 1:43 |
| 98 | 6:50 | 4:15 | 1:42 |
| 99 | 6:46 | 4:12 | 1:41 |
| 100 | 6:42 | 4:10 | 1:40 |
| 101 | 6:38 | 4:07 | 1:39 |
| 102 | 6:34 | 4:05 | 1:38 |
| 103 | 6:30 | 4:02 | 1:37 |
| 104 | 6:26 | 4:00 | 1:36 |
| 105 | 6:23 | 3:58 | 1:35 |
| 106 | 6:19 | 3:56 | 1:34 |
| 107 | 6:15 | 3:53 | 1:33 |
| 108 | 6:12 | 3:51 | 1:32 |
| 109 | 6:08 | 3:49 | 1:32 |
| 110 | 6:05 | 3:47 | 1:31 |
| 111 | 6:02 | 3:45 | 1:30 |
| 112 | 5:59 | 3:43 | 1:29 |
| 113 | 5:55 | 3:41 | 1:28 |
| 114 | 5:52 | 3:39 | 1:28 |
| 115 | 5:49 | 3:37 | 1:27 |
| 116 | 5:46 | 3:35 | 1:26 |
| 117 | 5:43 | 3:33 | 1:25 |
| 118 | 5:40 | 3:32 | 1:25 |
| 119 | 5:38 | 3:30 | 1:24 |
| 120 | 5:35 | 3:28 | 1:23 |