| Type | mile | 1600m | 1200m | 1000 | 800 | 400 | 200 | |
|---|---|---|---|---|---|---|---|---|
| Easy/Long | E/L | 7:57 | 7:54 | 4:56 | 1:59 | |||
| Marathon | M | 6:45 | 6:43 | 4:12 | 1:41 | |||
| Threshold | T | 6:22 | 6:20 | 3:58 | 1:35 | |||
| Interval | I | 5:52 | 5:50 | 4:22 | 3:39 | 2:55 | 1:27 | |
| Repetition | R | 2:43 | 1:21 | 40 |
This table shows the recommended running training paces for someone with a current vdot of 54.6. 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: 4.665 m/s
| % vVO2Max | mile | 1000m | 400m |
|---|---|---|---|
| 59 | 9:45 | 6:03 | 2:25 |
| 60 | 9:35 | 5:57 | 2:23 |
| 61 | 9:25 | 5:51 | 2:21 |
| 62 | 9:16 | 5:46 | 2:18 |
| 63 | 9:08 | 5:40 | 2:16 |
| 64 | 8:59 | 5:35 | 2:14 |
| 65 | 8:51 | 5:30 | 2:12 |
| 66 | 8:43 | 5:25 | 2:10 |
| 67 | 8:35 | 5:20 | 2:08 |
| 68 | 8:27 | 5:15 | 2:06 |
| 69 | 8:20 | 5:11 | 2:04 |
| 70 | 8:13 | 5:06 | 2:02 |
| 71 | 8:06 | 5:02 | 2:01 |
| 72 | 7:59 | 4:58 | 1:59 |
| 73 | 7:53 | 4:54 | 1:57 |
| 74 | 7:46 | 4:50 | 1:56 |
| 75 | 7:40 | 4:46 | 1:54 |
| 76 | 7:34 | 4:42 | 1:53 |
| 77 | 7:28 | 4:38 | 1:51 |
| 78 | 7:22 | 4:35 | 1:50 |
| 79 | 7:17 | 4:31 | 1:49 |
| 80 | 7:11 | 4:28 | 1:47 |
| 81 | 7:06 | 4:25 | 1:46 |
| 82 | 7:01 | 4:21 | 1:45 |
| 83 | 6:56 | 4:18 | 1:43 |
| 84 | 6:51 | 4:15 | 1:42 |
| 85 | 6:46 | 4:12 | 1:41 |
| 86 | 6:41 | 4:09 | 1:40 |
| 87 | 6:36 | 4:06 | 1:39 |
| 88 | 6:32 | 4:04 | 1:37 |
| 89 | 6:28 | 4:01 | 1:36 |
| 90 | 6:23 | 3:58 | 1:35 |
| 91 | 6:19 | 3:56 | 1:34 |
| 92 | 6:15 | 3:53 | 1:33 |
| 93 | 6:11 | 3:51 | 1:32 |
| 94 | 6:07 | 3:48 | 1:31 |
| 95 | 6:03 | 3:46 | 1:30 |
| 96 | 5:59 | 3:43 | 1:29 |
| 97 | 5:56 | 3:41 | 1:28 |
| 98 | 5:52 | 3:39 | 1:27 |
| 99 | 5:48 | 3:37 | 1:27 |
| 100 | 5:45 | 3:34 | 1:26 |
| 101 | 5:42 | 3:32 | 1:25 |
| 102 | 5:38 | 3:30 | 1:24 |
| 103 | 5:35 | 3:28 | 1:23 |
| 104 | 5:32 | 3:26 | 1:22 |
| 105 | 5:29 | 3:24 | 1:22 |
| 106 | 5:25 | 3:22 | 1:21 |
| 107 | 5:22 | 3:20 | 1:20 |
| 108 | 5:19 | 3:18 | 1:19 |
| 109 | 5:16 | 3:17 | 1:19 |
| 110 | 5:14 | 3:15 | 1:18 |
| 111 | 5:11 | 3:13 | 1:17 |
| 112 | 5:08 | 3:11 | 1:17 |
| 113 | 5:05 | 3:10 | 1:16 |
| 114 | 5:03 | 3:08 | 1:15 |
| 115 | 5:00 | 3:06 | 1:15 |
| 116 | 4:57 | 3:05 | 1:14 |
| 117 | 4:55 | 3:03 | 1:13 |
| 118 | 4:52 | 3:02 | 1:13 |
| 119 | 4:50 | 3:00 | 1:12 |
| 120 | 4:47 | 2:59 | 1:11 |