| Type | mile | 1600m | 1200m | 1000 | 800 | 400 | 200 | |
|---|---|---|---|---|---|---|---|---|
| Easy/Long | E/L | 9:08 | 9:05 | 5:40 | 2:16 | |||
| Marathon | M | 7:49 | 7:46 | 4:51 | 1:57 | |||
| Threshold | T | 7:20 | 7:18 | 4:34 | 1:49 | |||
| Interval | I | 6:45 | 6:43 | 5:02 | 4:12 | 3:22 | 1:41 | |
| Repetition | R | 3:10 | 1:34 | 46 |
This table shows the recommended running training paces for someone with a current vdot of 45.9. 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: 4.049 m/s
| % vVO2Max | mile | 1000m | 400m |
|---|---|---|---|
| 59 | 11:14 | 6:59 | 2:47 |
| 60 | 11:02 | 6:52 | 2:45 |
| 61 | 10:51 | 6:45 | 2:42 |
| 62 | 10:41 | 6:38 | 2:39 |
| 63 | 10:31 | 6:32 | 2:37 |
| 64 | 10:21 | 6:26 | 2:34 |
| 65 | 10:11 | 6:20 | 2:32 |
| 66 | 10:02 | 6:14 | 2:30 |
| 67 | 9:53 | 6:09 | 2:27 |
| 68 | 9:44 | 6:03 | 2:25 |
| 69 | 9:36 | 5:58 | 2:23 |
| 70 | 9:28 | 5:53 | 2:21 |
| 71 | 9:20 | 5:48 | 2:19 |
| 72 | 9:12 | 5:43 | 2:17 |
| 73 | 9:04 | 5:38 | 2:15 |
| 74 | 8:57 | 5:34 | 2:13 |
| 75 | 8:50 | 5:29 | 2:12 |
| 76 | 8:43 | 5:25 | 2:10 |
| 77 | 8:36 | 5:21 | 2:08 |
| 78 | 8:29 | 5:17 | 2:07 |
| 79 | 8:23 | 5:13 | 2:05 |
| 80 | 8:17 | 5:09 | 2:03 |
| 81 | 8:11 | 5:05 | 2:02 |
| 82 | 8:05 | 5:01 | 2:00 |
| 83 | 7:59 | 4:58 | 1:59 |
| 84 | 7:53 | 4:54 | 1:58 |
| 85 | 7:48 | 4:51 | 1:56 |
| 86 | 7:42 | 4:47 | 1:55 |
| 87 | 7:37 | 4:44 | 1:54 |
| 88 | 7:32 | 4:41 | 1:52 |
| 89 | 7:26 | 4:37 | 1:51 |
| 90 | 7:22 | 4:34 | 1:50 |
| 91 | 7:17 | 4:31 | 1:49 |
| 92 | 7:12 | 4:28 | 1:47 |
| 93 | 7:07 | 4:26 | 1:46 |
| 94 | 7:03 | 4:23 | 1:45 |
| 95 | 6:58 | 4:20 | 1:44 |
| 96 | 6:54 | 4:17 | 1:43 |
| 97 | 6:50 | 4:15 | 1:42 |
| 98 | 6:45 | 4:12 | 1:41 |
| 99 | 6:41 | 4:09 | 1:40 |
| 100 | 6:37 | 4:07 | 1:39 |
| 101 | 6:33 | 4:05 | 1:38 |
| 102 | 6:30 | 4:02 | 1:37 |
| 103 | 6:26 | 4:00 | 1:36 |
| 104 | 6:22 | 3:57 | 1:35 |
| 105 | 6:18 | 3:55 | 1:34 |
| 106 | 6:15 | 3:53 | 1:33 |
| 107 | 6:11 | 3:51 | 1:32 |
| 108 | 6:08 | 3:49 | 1:31 |
| 109 | 6:05 | 3:47 | 1:31 |
| 110 | 6:01 | 3:45 | 1:30 |
| 111 | 5:58 | 3:42 | 1:29 |
| 112 | 5:55 | 3:41 | 1:28 |
| 113 | 5:52 | 3:39 | 1:27 |
| 114 | 5:49 | 3:37 | 1:27 |
| 115 | 5:46 | 3:35 | 1:26 |
| 116 | 5:43 | 3:33 | 1:25 |
| 117 | 5:40 | 3:31 | 1:24 |
| 118 | 5:37 | 3:29 | 1:24 |
| 119 | 5:34 | 3:28 | 1:23 |
| 120 | 5:31 | 3:26 | 1:22 |