| Type | mile | 1600m | 1200m | 1000 | 800 | 400 | 200 | |
|---|---|---|---|---|---|---|---|---|
| Easy/Long | E/L | 8:41 | 8:38 | 5:24 | 2:09 | |||
| Marathon | M | 7:25 | 7:22 | 4:36 | 1:51 | |||
| Threshold | T | 6:58 | 6:56 | 4:20 | 1:44 | |||
| Interval | I | 6:25 | 6:23 | 4:47 | 3:59 | 3:11 | 1:36 | |
| Repetition | R | 3:00 | 1:29 | 44 |
This table shows the recommended running training paces for someone with a current vdot of 48.9. 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: 4.264 m/s
| % vVO2Max | mile | 1000m | 400m |
|---|---|---|---|
| 59 | 10:40 | 6:38 | 2:39 |
| 60 | 10:29 | 6:31 | 2:36 |
| 61 | 10:19 | 6:24 | 2:34 |
| 62 | 10:09 | 6:18 | 2:31 |
| 63 | 9:59 | 6:12 | 2:29 |
| 64 | 9:50 | 6:06 | 2:27 |
| 65 | 9:41 | 6:01 | 2:24 |
| 66 | 9:32 | 5:55 | 2:22 |
| 67 | 9:23 | 5:50 | 2:20 |
| 68 | 9:15 | 5:45 | 2:18 |
| 69 | 9:07 | 5:40 | 2:16 |
| 70 | 8:59 | 5:35 | 2:14 |
| 71 | 8:52 | 5:30 | 2:12 |
| 72 | 8:44 | 5:26 | 2:10 |
| 73 | 8:37 | 5:21 | 2:09 |
| 74 | 8:30 | 5:17 | 2:07 |
| 75 | 8:23 | 5:13 | 2:05 |
| 76 | 8:17 | 5:09 | 2:03 |
| 77 | 8:10 | 5:05 | 2:02 |
| 78 | 8:04 | 5:01 | 2:00 |
| 79 | 7:58 | 4:57 | 1:59 |
| 80 | 7:52 | 4:53 | 1:57 |
| 81 | 7:46 | 4:50 | 1:56 |
| 82 | 7:40 | 4:46 | 1:54 |
| 83 | 7:35 | 4:43 | 1:53 |
| 84 | 7:29 | 4:39 | 1:52 |
| 85 | 7:24 | 4:36 | 1:50 |
| 86 | 7:19 | 4:33 | 1:49 |
| 87 | 7:14 | 4:30 | 1:48 |
| 88 | 7:09 | 4:27 | 1:47 |
| 89 | 7:04 | 4:24 | 1:45 |
| 90 | 6:59 | 4:21 | 1:44 |
| 91 | 6:55 | 4:18 | 1:43 |
| 92 | 6:50 | 4:15 | 1:42 |
| 93 | 6:46 | 4:12 | 1:41 |
| 94 | 6:41 | 4:10 | 1:40 |
| 95 | 6:37 | 4:07 | 1:39 |
| 96 | 6:33 | 4:04 | 1:38 |
| 97 | 6:29 | 4:02 | 1:37 |
| 98 | 6:25 | 3:59 | 1:36 |
| 99 | 6:21 | 3:57 | 1:35 |
| 100 | 6:17 | 3:55 | 1:34 |
| 101 | 6:14 | 3:52 | 1:33 |
| 102 | 6:10 | 3:50 | 1:32 |
| 103 | 6:06 | 3:48 | 1:31 |
| 104 | 6:03 | 3:46 | 1:30 |
| 105 | 5:59 | 3:43 | 1:29 |
| 106 | 5:56 | 3:41 | 1:29 |
| 107 | 5:53 | 3:39 | 1:28 |
| 108 | 5:49 | 3:37 | 1:27 |
| 109 | 5:46 | 3:35 | 1:26 |
| 110 | 5:43 | 3:33 | 1:25 |
| 111 | 5:40 | 3:31 | 1:25 |
| 112 | 5:37 | 3:29 | 1:24 |
| 113 | 5:34 | 3:28 | 1:23 |
| 114 | 5:31 | 3:26 | 1:22 |
| 115 | 5:28 | 3:24 | 1:22 |
| 116 | 5:25 | 3:22 | 1:21 |
| 117 | 5:23 | 3:20 | 1:20 |
| 118 | 5:20 | 3:19 | 1:20 |
| 119 | 5:17 | 3:17 | 1:19 |
| 120 | 5:14 | 3:15 | 1:18 |