| Type | mile | 1600m | 1200m | 1000 | 800 | 400 | 200 | |
|---|---|---|---|---|---|---|---|---|
| Easy/Long | E/L | 8:14 | 8:11 | 5:07 | 2:03 | |||
| Marathon | M | 7:00 | 6:58 | 4:21 | 1:44 | |||
| Threshold | T | 6:36 | 6:34 | 4:06 | 1:38 | |||
| Interval | I | 6:05 | 6:02 | 4:32 | 3:47 | 3:01 | 1:31 | |
| Repetition | R | 2:50 | 1:24 | 41 |
This table shows the recommended running training paces for someone with a current vdot of 52.3. 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: 4.504 m/s
| % vVO2Max | mile | 1000m | 400m |
|---|---|---|---|
| 59 | 10:05 | 6:16 | 2:31 |
| 60 | 9:55 | 6:10 | 2:28 |
| 61 | 9:46 | 6:04 | 2:26 |
| 62 | 9:36 | 5:58 | 2:23 |
| 63 | 9:27 | 5:52 | 2:21 |
| 64 | 9:18 | 5:47 | 2:19 |
| 65 | 9:10 | 5:42 | 2:17 |
| 66 | 9:01 | 5:36 | 2:15 |
| 67 | 8:53 | 5:31 | 2:13 |
| 68 | 8:45 | 5:27 | 2:11 |
| 69 | 8:38 | 5:22 | 2:09 |
| 70 | 8:30 | 5:17 | 2:07 |
| 71 | 8:23 | 5:13 | 2:05 |
| 72 | 8:16 | 5:08 | 2:03 |
| 73 | 8:09 | 5:04 | 2:02 |
| 74 | 8:03 | 5:00 | 2:00 |
| 75 | 7:56 | 4:56 | 1:58 |
| 76 | 7:50 | 4:52 | 1:57 |
| 77 | 7:44 | 4:48 | 1:55 |
| 78 | 7:38 | 4:45 | 1:54 |
| 79 | 7:32 | 4:41 | 1:52 |
| 80 | 7:27 | 4:38 | 1:51 |
| 81 | 7:21 | 4:34 | 1:50 |
| 82 | 7:16 | 4:31 | 1:48 |
| 83 | 7:10 | 4:28 | 1:47 |
| 84 | 7:05 | 4:24 | 1:46 |
| 85 | 7:00 | 4:21 | 1:44 |
| 86 | 6:55 | 4:18 | 1:43 |
| 87 | 6:51 | 4:15 | 1:42 |
| 88 | 6:46 | 4:12 | 1:41 |
| 89 | 6:41 | 4:09 | 1:40 |
| 90 | 6:37 | 4:07 | 1:39 |
| 91 | 6:33 | 4:04 | 1:38 |
| 92 | 6:28 | 4:01 | 1:37 |
| 93 | 6:24 | 3:59 | 1:35 |
| 94 | 6:20 | 3:56 | 1:34 |
| 95 | 6:16 | 3:54 | 1:33 |
| 96 | 6:12 | 3:51 | 1:33 |
| 97 | 6:08 | 3:49 | 1:32 |
| 98 | 6:05 | 3:47 | 1:31 |
| 99 | 6:01 | 3:44 | 1:30 |
| 100 | 5:57 | 3:42 | 1:29 |
| 101 | 5:54 | 3:40 | 1:28 |
| 102 | 5:50 | 3:38 | 1:27 |
| 103 | 5:47 | 3:36 | 1:26 |
| 104 | 5:44 | 3:33 | 1:25 |
| 105 | 5:40 | 3:31 | 1:25 |
| 106 | 5:37 | 3:29 | 1:24 |
| 107 | 5:34 | 3:28 | 1:23 |
| 108 | 5:31 | 3:26 | 1:22 |
| 109 | 5:28 | 3:24 | 1:21 |
| 110 | 5:25 | 3:22 | 1:21 |
| 111 | 5:22 | 3:20 | 1:20 |
| 112 | 5:19 | 3:18 | 1:19 |
| 113 | 5:16 | 3:16 | 1:19 |
| 114 | 5:13 | 3:15 | 1:18 |
| 115 | 5:11 | 3:13 | 1:17 |
| 116 | 5:08 | 3:11 | 1:17 |
| 117 | 5:05 | 3:10 | 1:16 |
| 118 | 5:03 | 3:08 | 1:15 |
| 119 | 5:00 | 3:07 | 1:15 |
| 120 | 4:58 | 3:05 | 1:14 |