| Type | mile | 1600m | 1200m | 1000 | 800 | 400 | 200 | |
|---|---|---|---|---|---|---|---|---|
| Easy/Long | E/L | 9:00 | 8:57 | 5:36 | 2:14 | |||
| Marathon | M | 7:42 | 7:39 | 4:47 | 1:55 | |||
| Threshold | T | 7:14 | 7:12 | 4:30 | 1:48 | |||
| Interval | I | 6:40 | 6:38 | 4:58 | 4:08 | 3:19 | 1:39 | |
| Repetition | R | 3:07 | 1:32 | 46 |
This table shows the recommended running training paces for someone with a current vdot of 46.7. 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: 4.107 m/s
| % vVO2Max | mile | 1000m | 400m |
|---|---|---|---|
| 59 | 11:04 | 6:53 | 2:45 |
| 60 | 10:53 | 6:46 | 2:42 |
| 61 | 10:42 | 6:39 | 2:40 |
| 62 | 10:32 | 6:33 | 2:37 |
| 63 | 10:22 | 6:27 | 2:35 |
| 64 | 10:12 | 6:20 | 2:32 |
| 65 | 10:03 | 6:15 | 2:30 |
| 66 | 9:54 | 6:09 | 2:28 |
| 67 | 9:45 | 6:03 | 2:25 |
| 68 | 9:36 | 5:58 | 2:23 |
| 69 | 9:28 | 5:53 | 2:21 |
| 70 | 9:20 | 5:48 | 2:19 |
| 71 | 9:12 | 5:43 | 2:17 |
| 72 | 9:04 | 5:38 | 2:15 |
| 73 | 8:57 | 5:34 | 2:13 |
| 74 | 8:49 | 5:29 | 2:12 |
| 75 | 8:42 | 5:25 | 2:10 |
| 76 | 8:36 | 5:20 | 2:08 |
| 77 | 8:29 | 5:16 | 2:07 |
| 78 | 8:22 | 5:12 | 2:05 |
| 79 | 8:16 | 5:08 | 2:03 |
| 80 | 8:10 | 5:04 | 2:02 |
| 81 | 8:04 | 5:01 | 2:00 |
| 82 | 7:58 | 4:57 | 1:59 |
| 83 | 7:52 | 4:53 | 1:57 |
| 84 | 7:46 | 4:50 | 1:56 |
| 85 | 7:41 | 4:46 | 1:55 |
| 86 | 7:36 | 4:43 | 1:53 |
| 87 | 7:30 | 4:40 | 1:52 |
| 88 | 7:25 | 4:37 | 1:51 |
| 89 | 7:20 | 4:34 | 1:49 |
| 90 | 7:15 | 4:31 | 1:48 |
| 91 | 7:11 | 4:28 | 1:47 |
| 92 | 7:06 | 4:25 | 1:46 |
| 93 | 7:01 | 4:22 | 1:45 |
| 94 | 6:57 | 4:19 | 1:44 |
| 95 | 6:52 | 4:16 | 1:43 |
| 96 | 6:48 | 4:14 | 1:41 |
| 97 | 6:44 | 4:11 | 1:40 |
| 98 | 6:40 | 4:08 | 1:39 |
| 99 | 6:36 | 4:06 | 1:38 |
| 100 | 6:32 | 4:04 | 1:37 |
| 101 | 6:28 | 4:01 | 1:36 |
| 102 | 6:24 | 3:59 | 1:35 |
| 103 | 6:20 | 3:56 | 1:35 |
| 104 | 6:17 | 3:54 | 1:34 |
| 105 | 6:13 | 3:52 | 1:33 |
| 106 | 6:10 | 3:50 | 1:32 |
| 107 | 6:06 | 3:48 | 1:31 |
| 108 | 6:03 | 3:45 | 1:30 |
| 109 | 5:59 | 3:43 | 1:29 |
| 110 | 5:56 | 3:41 | 1:29 |
| 111 | 5:53 | 3:39 | 1:28 |
| 112 | 5:50 | 3:37 | 1:27 |
| 113 | 5:47 | 3:36 | 1:26 |
| 114 | 5:44 | 3:34 | 1:25 |
| 115 | 5:41 | 3:32 | 1:25 |
| 116 | 5:38 | 3:30 | 1:24 |
| 117 | 5:35 | 3:28 | 1:23 |
| 118 | 5:32 | 3:26 | 1:23 |
| 119 | 5:29 | 3:25 | 1:22 |
| 120 | 5:27 | 3:23 | 1:21 |