| Type | mile | 1600m | 1200m | 1000 | 800 | 400 | 200 | |
|---|---|---|---|---|---|---|---|---|
| Easy/Long | E/L | 7:54 | 7:52 | 4:55 | 1:58 | |||
| Marathon | M | 6:43 | 6:41 | 4:10 | 1:40 | |||
| Threshold | T | 6:20 | 6:18 | 3:56 | 1:35 | |||
| Interval | I | 5:50 | 5:48 | 4:21 | 3:38 | 2:54 | 1:27 | |
| Repetition | R | 2:42 | 1:20 | 40 |
This table shows the recommended running training paces for someone with a current vdot of 54.94. 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: 4.688 m/s
| % vVO2Max | mile | 1000m | 400m |
|---|---|---|---|
| 59 | 9:42 | 6:02 | 2:25 |
| 60 | 9:32 | 5:55 | 2:22 |
| 61 | 9:23 | 5:50 | 2:20 |
| 62 | 9:14 | 5:44 | 2:18 |
| 63 | 9:05 | 5:39 | 2:15 |
| 64 | 8:56 | 5:33 | 2:13 |
| 65 | 8:48 | 5:28 | 2:11 |
| 66 | 8:40 | 5:23 | 2:09 |
| 67 | 8:32 | 5:18 | 2:07 |
| 68 | 8:25 | 5:14 | 2:05 |
| 69 | 8:17 | 5:09 | 2:04 |
| 70 | 8:10 | 5:05 | 2:02 |
| 71 | 8:03 | 5:00 | 2:00 |
| 72 | 7:57 | 4:56 | 1:58 |
| 73 | 7:50 | 4:52 | 1:57 |
| 74 | 7:44 | 4:48 | 1:55 |
| 75 | 7:38 | 4:44 | 1:54 |
| 76 | 7:32 | 4:41 | 1:52 |
| 77 | 7:26 | 4:37 | 1:51 |
| 78 | 7:20 | 4:33 | 1:49 |
| 79 | 7:14 | 4:30 | 1:48 |
| 80 | 7:09 | 4:27 | 1:47 |
| 81 | 7:04 | 4:23 | 1:45 |
| 82 | 6:59 | 4:20 | 1:44 |
| 83 | 6:53 | 4:17 | 1:43 |
| 84 | 6:49 | 4:14 | 1:42 |
| 85 | 6:44 | 4:11 | 1:40 |
| 86 | 6:39 | 4:08 | 1:39 |
| 87 | 6:34 | 4:05 | 1:38 |
| 88 | 6:30 | 4:02 | 1:37 |
| 89 | 6:26 | 4:00 | 1:36 |
| 90 | 6:21 | 3:57 | 1:35 |
| 91 | 6:17 | 3:54 | 1:34 |
| 92 | 6:13 | 3:52 | 1:33 |
| 93 | 6:09 | 3:49 | 1:32 |
| 94 | 6:05 | 3:47 | 1:31 |
| 95 | 6:01 | 3:45 | 1:30 |
| 96 | 5:57 | 3:42 | 1:29 |
| 97 | 5:54 | 3:40 | 1:28 |
| 98 | 5:50 | 3:38 | 1:27 |
| 99 | 5:47 | 3:35 | 1:26 |
| 100 | 5:43 | 3:33 | 1:25 |
| 101 | 5:40 | 3:31 | 1:24 |
| 102 | 5:36 | 3:29 | 1:24 |
| 103 | 5:33 | 3:27 | 1:23 |
| 104 | 5:30 | 3:25 | 1:22 |
| 105 | 5:27 | 3:23 | 1:21 |
| 106 | 5:24 | 3:21 | 1:20 |
| 107 | 5:21 | 3:19 | 1:20 |
| 108 | 5:18 | 3:17 | 1:19 |
| 109 | 5:15 | 3:16 | 1:18 |
| 110 | 5:12 | 3:14 | 1:18 |
| 111 | 5:09 | 3:12 | 1:17 |
| 112 | 5:06 | 3:10 | 1:16 |
| 113 | 5:04 | 3:09 | 1:16 |
| 114 | 5:01 | 3:07 | 1:15 |
| 115 | 4:58 | 3:05 | 1:14 |
| 116 | 4:56 | 3:04 | 1:14 |
| 117 | 4:53 | 3:02 | 1:13 |
| 118 | 4:51 | 3:01 | 1:12 |
| 119 | 4:48 | 2:59 | 1:12 |
| 120 | 4:46 | 2:58 | 1:11 |