| Type | mile | 1600m | 1200m | 1000 | 800 | 400 | 200 | |
|---|---|---|---|---|---|---|---|---|
| Easy/Long | E/L | 8:49 | 8:46 | 5:29 | 2:12 | |||
| Marathon | M | 7:32 | 7:30 | 4:41 | 1:52 | |||
| Threshold | T | 7:05 | 7:03 | 4:24 | 1:46 | |||
| Interval | I | 6:32 | 6:29 | 4:52 | 4:03 | 3:15 | 1:37 | |
| Repetition | R | 3:03 | 1:30 | 45 |
This table shows the recommended running training paces for someone with a current vdot of 47.9. 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: 4.192 m/s
| % vVO2Max | mile | 1000m | 400m |
|---|---|---|---|
| 59 | 10:50 | 6:44 | 2:42 |
| 60 | 10:40 | 6:38 | 2:39 |
| 61 | 10:29 | 6:31 | 2:36 |
| 62 | 10:19 | 6:25 | 2:34 |
| 63 | 10:09 | 6:19 | 2:31 |
| 64 | 10:00 | 6:13 | 2:29 |
| 65 | 9:50 | 6:07 | 2:27 |
| 66 | 9:42 | 6:01 | 2:25 |
| 67 | 9:33 | 5:56 | 2:22 |
| 68 | 9:24 | 5:51 | 2:20 |
| 69 | 9:16 | 5:46 | 2:18 |
| 70 | 9:08 | 5:41 | 2:16 |
| 71 | 9:01 | 5:36 | 2:14 |
| 72 | 8:53 | 5:31 | 2:13 |
| 73 | 8:46 | 5:27 | 2:11 |
| 74 | 8:39 | 5:22 | 2:09 |
| 75 | 8:32 | 5:18 | 2:07 |
| 76 | 8:25 | 5:14 | 2:06 |
| 77 | 8:18 | 5:10 | 2:04 |
| 78 | 8:12 | 5:06 | 2:02 |
| 79 | 8:06 | 5:02 | 2:01 |
| 80 | 8:00 | 4:58 | 1:59 |
| 81 | 7:54 | 4:54 | 1:58 |
| 82 | 7:48 | 4:51 | 1:56 |
| 83 | 7:42 | 4:47 | 1:55 |
| 84 | 7:37 | 4:44 | 1:54 |
| 85 | 7:32 | 4:41 | 1:52 |
| 86 | 7:26 | 4:37 | 1:51 |
| 87 | 7:21 | 4:34 | 1:50 |
| 88 | 7:16 | 4:31 | 1:48 |
| 89 | 7:11 | 4:28 | 1:47 |
| 90 | 7:06 | 4:25 | 1:46 |
| 91 | 7:02 | 4:22 | 1:45 |
| 92 | 6:57 | 4:19 | 1:44 |
| 93 | 6:53 | 4:16 | 1:43 |
| 94 | 6:48 | 4:14 | 1:42 |
| 95 | 6:44 | 4:11 | 1:40 |
| 96 | 6:40 | 4:08 | 1:39 |
| 97 | 6:36 | 4:06 | 1:38 |
| 98 | 6:32 | 4:03 | 1:37 |
| 99 | 6:28 | 4:01 | 1:36 |
| 100 | 6:24 | 3:59 | 1:35 |
| 101 | 6:20 | 3:56 | 1:34 |
| 102 | 6:16 | 3:54 | 1:34 |
| 103 | 6:13 | 3:52 | 1:33 |
| 104 | 6:09 | 3:49 | 1:32 |
| 105 | 6:06 | 3:47 | 1:31 |
| 106 | 6:02 | 3:45 | 1:30 |
| 107 | 5:59 | 3:43 | 1:29 |
| 108 | 5:55 | 3:41 | 1:28 |
| 109 | 5:52 | 3:39 | 1:28 |
| 110 | 5:49 | 3:37 | 1:27 |
| 111 | 5:46 | 3:35 | 1:26 |
| 112 | 5:43 | 3:33 | 1:25 |
| 113 | 5:40 | 3:31 | 1:24 |
| 114 | 5:37 | 3:29 | 1:24 |
| 115 | 5:34 | 3:27 | 1:23 |
| 116 | 5:31 | 3:26 | 1:22 |
| 117 | 5:28 | 3:24 | 1:22 |
| 118 | 5:25 | 3:22 | 1:21 |
| 119 | 5:23 | 3:20 | 1:20 |
| 120 | 5:20 | 3:19 | 1:20 |