| Type | mile | 1600m | 1200m | 1000 | 800 | 400 | 200 | |
|---|---|---|---|---|---|---|---|---|
| Easy/Long | E/L | 10:50 | 10:46 | 6:44 | 2:42 | |||
| Marathon | M | 9:21 | 9:18 | 5:49 | 2:20 | |||
| Threshold | T | 8:45 | 8:42 | 5:26 | 2:10 | |||
| Interval | I | 8:04 | 8:02 | 6:01 | 5:01 | 4:01 | 2:00 | |
| Repetition | R | 3:50 | 1:54 | 56 |
This table shows the recommended running training paces for someone with a current vdot of 36.9. 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: 3.391 m/s
| % vVO2Max | mile | 1000m | 400m |
|---|---|---|---|
| 59 | 13:24 | 8:20 | 3:20 |
| 60 | 13:11 | 8:12 | 3:17 |
| 61 | 12:58 | 8:03 | 3:13 |
| 62 | 12:45 | 7:56 | 3:10 |
| 63 | 12:33 | 7:48 | 3:07 |
| 64 | 12:21 | 7:41 | 3:04 |
| 65 | 12:10 | 7:34 | 3:01 |
| 66 | 11:59 | 7:27 | 2:59 |
| 67 | 11:48 | 7:20 | 2:56 |
| 68 | 11:38 | 7:14 | 2:53 |
| 69 | 11:28 | 7:07 | 2:51 |
| 70 | 11:18 | 7:01 | 2:49 |
| 71 | 11:08 | 6:55 | 2:46 |
| 72 | 10:59 | 6:50 | 2:44 |
| 73 | 10:50 | 6:44 | 2:42 |
| 74 | 10:41 | 6:39 | 2:39 |
| 75 | 10:33 | 6:33 | 2:37 |
| 76 | 10:24 | 6:28 | 2:35 |
| 77 | 10:16 | 6:23 | 2:33 |
| 78 | 10:08 | 6:18 | 2:31 |
| 79 | 10:01 | 6:13 | 2:29 |
| 80 | 9:53 | 6:09 | 2:27 |
| 81 | 9:46 | 6:04 | 2:26 |
| 82 | 9:39 | 6:00 | 2:24 |
| 83 | 9:32 | 5:55 | 2:22 |
| 84 | 9:25 | 5:51 | 2:20 |
| 85 | 9:18 | 5:47 | 2:19 |
| 86 | 9:12 | 5:43 | 2:17 |
| 87 | 9:05 | 5:39 | 2:16 |
| 88 | 8:59 | 5:35 | 2:14 |
| 89 | 8:53 | 5:31 | 2:13 |
| 90 | 8:47 | 5:28 | 2:11 |
| 91 | 8:41 | 5:24 | 2:10 |
| 92 | 8:36 | 5:21 | 2:08 |
| 93 | 8:30 | 5:17 | 2:07 |
| 94 | 8:25 | 5:14 | 2:06 |
| 95 | 8:20 | 5:10 | 2:04 |
| 96 | 8:14 | 5:07 | 2:03 |
| 97 | 8:09 | 5:04 | 2:02 |
| 98 | 8:04 | 5:01 | 2:00 |
| 99 | 7:59 | 4:58 | 1:59 |
| 100 | 7:55 | 4:55 | 1:58 |
| 101 | 7:50 | 4:52 | 1:57 |
| 102 | 7:45 | 4:49 | 1:56 |
| 103 | 7:41 | 4:46 | 1:55 |
| 104 | 7:36 | 4:44 | 1:53 |
| 105 | 7:32 | 4:41 | 1:52 |
| 106 | 7:28 | 4:38 | 1:51 |
| 107 | 7:23 | 4:36 | 1:50 |
| 108 | 7:19 | 4:33 | 1:49 |
| 109 | 7:15 | 4:31 | 1:48 |
| 110 | 7:11 | 4:28 | 1:47 |
| 111 | 7:08 | 4:26 | 1:46 |
| 112 | 7:04 | 4:23 | 1:45 |
| 113 | 7:00 | 4:21 | 1:44 |
| 114 | 6:56 | 4:19 | 1:43 |
| 115 | 6:53 | 4:16 | 1:43 |
| 116 | 6:49 | 4:14 | 1:42 |
| 117 | 6:46 | 4:12 | 1:41 |
| 118 | 6:42 | 4:10 | 1:40 |
| 119 | 6:39 | 4:08 | 1:39 |
| 120 | 6:35 | 4:06 | 1:38 |