| Type | mile | 1600m | 1200m | 1000 | 800 | 400 | 200 | |
|---|---|---|---|---|---|---|---|---|
| Easy/Long | E/L | 6:32 | 6:30 | 4:04 | 1:37 | |||
| Marathon | M | 5:29 | 5:27 | 3:24 | 1:22 | |||
| Threshold | T | 5:14 | 5:12 | 3:15 | 1:18 | |||
| Interval | I | 4:49 | 4:48 | 3:36 | 3:00 | 2:24 | 1:12 | |
| Repetition | R | 2:12 | 1:05 | 32 |
This table shows the recommended running training paces for someone with a current vdot of 69.6. 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: 5.678 m/s
| % vVO2Max | mile | 1000m | 400m |
|---|---|---|---|
| 59 | 8:00 | 4:58 | 1:59 |
| 60 | 7:52 | 4:54 | 1:57 |
| 61 | 7:45 | 4:49 | 1:55 |
| 62 | 7:37 | 4:44 | 1:54 |
| 63 | 7:30 | 4:40 | 1:52 |
| 64 | 7:23 | 4:35 | 1:50 |
| 65 | 7:16 | 4:31 | 1:48 |
| 66 | 7:09 | 4:27 | 1:47 |
| 67 | 7:03 | 4:23 | 1:45 |
| 68 | 6:57 | 4:19 | 1:44 |
| 69 | 6:51 | 4:15 | 1:42 |
| 70 | 6:45 | 4:12 | 1:41 |
| 71 | 6:39 | 4:08 | 1:39 |
| 72 | 6:34 | 4:05 | 1:38 |
| 73 | 6:28 | 4:01 | 1:36 |
| 74 | 6:23 | 3:58 | 1:35 |
| 75 | 6:18 | 3:55 | 1:34 |
| 76 | 6:13 | 3:52 | 1:33 |
| 77 | 6:08 | 3:49 | 1:31 |
| 78 | 6:03 | 3:46 | 1:30 |
| 79 | 5:59 | 3:43 | 1:29 |
| 80 | 5:54 | 3:40 | 1:28 |
| 81 | 5:50 | 3:37 | 1:27 |
| 82 | 5:46 | 3:35 | 1:26 |
| 83 | 5:41 | 3:32 | 1:25 |
| 84 | 5:37 | 3:30 | 1:24 |
| 85 | 5:33 | 3:27 | 1:23 |
| 86 | 5:29 | 3:25 | 1:22 |
| 87 | 5:26 | 3:22 | 1:21 |
| 88 | 5:22 | 3:20 | 1:20 |
| 89 | 5:18 | 3:18 | 1:19 |
| 90 | 5:15 | 3:16 | 1:18 |
| 91 | 5:11 | 3:14 | 1:17 |
| 92 | 5:08 | 3:11 | 1:17 |
| 93 | 5:05 | 3:09 | 1:16 |
| 94 | 5:01 | 3:07 | 1:15 |
| 95 | 4:58 | 3:05 | 1:14 |
| 96 | 4:55 | 3:03 | 1:13 |
| 97 | 4:52 | 3:02 | 1:13 |
| 98 | 4:49 | 3:00 | 1:12 |
| 99 | 4:46 | 2:58 | 1:11 |
| 100 | 4:43 | 2:56 | 1:10 |
| 101 | 4:41 | 2:54 | 1:10 |
| 102 | 4:38 | 2:53 | 1:09 |
| 103 | 4:35 | 2:51 | 1:08 |
| 104 | 4:32 | 2:49 | 1:08 |
| 105 | 4:30 | 2:48 | 1:07 |
| 106 | 4:27 | 2:46 | 1:06 |
| 107 | 4:25 | 2:45 | 1:06 |
| 108 | 4:22 | 2:43 | 1:05 |
| 109 | 4:20 | 2:42 | 1:05 |
| 110 | 4:18 | 2:40 | 1:04 |
| 111 | 4:15 | 2:39 | 1:03 |
| 112 | 4:13 | 2:37 | 1:03 |
| 113 | 4:11 | 2:36 | 1:02 |
| 114 | 4:09 | 2:34 | 1:02 |
| 115 | 4:06 | 2:33 | 1:01 |
| 116 | 4:04 | 2:32 | 1:01 |
| 117 | 4:02 | 2:31 | 1:00 |
| 118 | 4:00 | 2:29 | 1:00 |
| 119 | 3:58 | 2:28 | 59 |
| 120 | 3:56 | 2:27 | 59 |