| Type | mile | 1600m | 1200m | 1000 | 800 | 400 | 200 | |
|---|---|---|---|---|---|---|---|---|
| Easy/Long | E/L | 7:45 | 7:42 | 4:49 | 1:56 | |||
| Marathon | M | 6:34 | 6:32 | 4:05 | 1:38 | |||
| Threshold | T | 6:13 | 6:11 | 3:52 | 1:33 | |||
| Interval | I | 5:43 | 5:41 | 4:16 | 3:33 | 2:51 | 1:25 | |
| Repetition | R | 2:39 | 1:18 | 39 |
This table shows the recommended running training paces for someone with a current vdot of 56.31. 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: 4.783 m/s
| % vVO2Max | mile | 1000m | 400m |
|---|---|---|---|
| 59 | 9:30 | 5:54 | 2:22 |
| 60 | 9:21 | 5:48 | 2:19 |
| 61 | 9:11 | 5:43 | 2:17 |
| 62 | 9:03 | 5:37 | 2:15 |
| 63 | 8:54 | 5:32 | 2:13 |
| 64 | 8:46 | 5:27 | 2:11 |
| 65 | 8:37 | 5:22 | 2:09 |
| 66 | 8:30 | 5:17 | 2:07 |
| 67 | 8:22 | 5:12 | 2:05 |
| 68 | 8:15 | 5:07 | 2:03 |
| 69 | 8:07 | 5:03 | 2:01 |
| 70 | 8:01 | 4:59 | 1:59 |
| 71 | 7:54 | 4:54 | 1:58 |
| 72 | 7:47 | 4:50 | 1:56 |
| 73 | 7:41 | 4:46 | 1:55 |
| 74 | 7:35 | 4:43 | 1:53 |
| 75 | 7:28 | 4:39 | 1:51 |
| 76 | 7:23 | 4:35 | 1:50 |
| 77 | 7:17 | 4:31 | 1:49 |
| 78 | 7:11 | 4:28 | 1:47 |
| 79 | 7:06 | 4:25 | 1:46 |
| 80 | 7:00 | 4:21 | 1:45 |
| 81 | 6:55 | 4:18 | 1:43 |
| 82 | 6:50 | 4:15 | 1:42 |
| 83 | 6:45 | 4:12 | 1:41 |
| 84 | 6:40 | 4:09 | 1:40 |
| 85 | 6:36 | 4:06 | 1:38 |
| 86 | 6:31 | 4:03 | 1:37 |
| 87 | 6:27 | 4:00 | 1:36 |
| 88 | 6:22 | 3:58 | 1:35 |
| 89 | 6:18 | 3:55 | 1:34 |
| 90 | 6:14 | 3:52 | 1:33 |
| 91 | 6:10 | 3:50 | 1:32 |
| 92 | 6:06 | 3:47 | 1:31 |
| 93 | 6:02 | 3:45 | 1:30 |
| 94 | 5:58 | 3:42 | 1:29 |
| 95 | 5:54 | 3:40 | 1:28 |
| 96 | 5:50 | 3:38 | 1:27 |
| 97 | 5:47 | 3:36 | 1:26 |
| 98 | 5:43 | 3:33 | 1:25 |
| 99 | 5:40 | 3:31 | 1:24 |
| 100 | 5:36 | 3:29 | 1:24 |
| 101 | 5:33 | 3:27 | 1:23 |
| 102 | 5:30 | 3:25 | 1:22 |
| 103 | 5:27 | 3:23 | 1:21 |
| 104 | 5:23 | 3:21 | 1:20 |
| 105 | 5:20 | 3:19 | 1:20 |
| 106 | 5:17 | 3:17 | 1:19 |
| 107 | 5:14 | 3:15 | 1:18 |
| 108 | 5:11 | 3:14 | 1:17 |
| 109 | 5:09 | 3:12 | 1:17 |
| 110 | 5:06 | 3:10 | 1:16 |
| 111 | 5:03 | 3:08 | 1:15 |
| 112 | 5:00 | 3:07 | 1:15 |
| 113 | 4:58 | 3:05 | 1:14 |
| 114 | 4:55 | 3:03 | 1:13 |
| 115 | 4:52 | 3:02 | 1:13 |
| 116 | 4:50 | 3:00 | 1:12 |
| 117 | 4:47 | 2:59 | 1:11 |
| 118 | 4:45 | 2:57 | 1:11 |
| 119 | 4:43 | 2:56 | 1:10 |
| 120 | 4:40 | 2:54 | 1:10 |