| Type | mile | 1600m | 1200m | 1000 | 800 | 400 | 200 | |
|---|---|---|---|---|---|---|---|---|
| Easy/Long | E/L | 8:33 | 8:30 | 5:19 | 2:07 | |||
| Marathon | M | 7:17 | 7:15 | 4:32 | 1:49 | |||
| Threshold | T | 6:52 | 6:49 | 4:16 | 1:42 | |||
| Interval | I | 6:19 | 6:17 | 4:43 | 3:56 | 3:08 | 1:34 | |
| Repetition | R | 2:57 | 1:27 | 43 |
This table shows the recommended running training paces for someone with a current vdot of 49.86. 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: 4.332 m/s
| % vVO2Max | mile | 1000m | 400m |
|---|---|---|---|
| 59 | 10:30 | 6:31 | 2:37 |
| 60 | 10:19 | 6:25 | 2:34 |
| 61 | 10:09 | 6:18 | 2:31 |
| 62 | 9:59 | 6:12 | 2:29 |
| 63 | 9:50 | 6:06 | 2:27 |
| 64 | 9:40 | 6:01 | 2:24 |
| 65 | 9:31 | 5:55 | 2:22 |
| 66 | 9:23 | 5:50 | 2:20 |
| 67 | 9:14 | 5:45 | 2:18 |
| 68 | 9:06 | 5:40 | 2:16 |
| 69 | 8:58 | 5:35 | 2:14 |
| 70 | 8:51 | 5:30 | 2:12 |
| 71 | 8:43 | 5:25 | 2:10 |
| 72 | 8:36 | 5:21 | 2:08 |
| 73 | 8:29 | 5:16 | 2:07 |
| 74 | 8:22 | 5:12 | 2:05 |
| 75 | 8:15 | 5:08 | 2:03 |
| 76 | 8:09 | 5:04 | 2:02 |
| 77 | 8:02 | 5:00 | 2:00 |
| 78 | 7:56 | 4:56 | 1:58 |
| 79 | 7:50 | 4:52 | 1:57 |
| 80 | 7:44 | 4:49 | 1:55 |
| 81 | 7:39 | 4:45 | 1:54 |
| 82 | 7:33 | 4:42 | 1:53 |
| 83 | 7:28 | 4:38 | 1:51 |
| 84 | 7:22 | 4:35 | 1:50 |
| 85 | 7:17 | 4:32 | 1:49 |
| 86 | 7:12 | 4:28 | 1:47 |
| 87 | 7:07 | 4:25 | 1:46 |
| 88 | 7:02 | 4:22 | 1:45 |
| 89 | 6:57 | 4:19 | 1:44 |
| 90 | 6:53 | 4:17 | 1:43 |
| 91 | 6:48 | 4:14 | 1:41 |
| 92 | 6:44 | 4:11 | 1:40 |
| 93 | 6:39 | 4:08 | 1:39 |
| 94 | 6:35 | 4:06 | 1:38 |
| 95 | 6:31 | 4:03 | 1:37 |
| 96 | 6:27 | 4:00 | 1:36 |
| 97 | 6:23 | 3:58 | 1:35 |
| 98 | 6:19 | 3:56 | 1:34 |
| 99 | 6:15 | 3:53 | 1:33 |
| 100 | 6:11 | 3:51 | 1:32 |
| 101 | 6:08 | 3:49 | 1:31 |
| 102 | 6:04 | 3:46 | 1:31 |
| 103 | 6:01 | 3:44 | 1:30 |
| 104 | 5:57 | 3:42 | 1:29 |
| 105 | 5:54 | 3:40 | 1:28 |
| 106 | 5:50 | 3:38 | 1:27 |
| 107 | 5:47 | 3:36 | 1:26 |
| 108 | 5:44 | 3:34 | 1:26 |
| 109 | 5:41 | 3:32 | 1:25 |
| 110 | 5:38 | 3:30 | 1:24 |
| 111 | 5:35 | 3:28 | 1:23 |
| 112 | 5:32 | 3:26 | 1:22 |
| 113 | 5:29 | 3:24 | 1:22 |
| 114 | 5:26 | 3:23 | 1:21 |
| 115 | 5:23 | 3:21 | 1:20 |
| 116 | 5:20 | 3:19 | 1:20 |
| 117 | 5:17 | 3:17 | 1:19 |
| 118 | 5:15 | 3:16 | 1:18 |
| 119 | 5:12 | 3:14 | 1:18 |
| 120 | 5:10 | 3:12 | 1:17 |