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vdot equivalents
race	time
m	7:17
1600 m	7:49
mile	7:52
3000 m	15:28
3200 m	16:34
2 mi	16:40
5000 m	26:31
5 mi	43:43
10 k	55:04
15 k	1:24:51
10 mi	1:31:27
half	2:02:04
marathon	4:11:51

THIS WAS WORTH A QUICK POST:

You may also enter vdot value directly.

vdot:

Type		mile	1600m	1200m	1000	800	400	200
Easy/Long	E/L	11:06	11:02		6:54		2:46
Marathon	M	9:36	9:33		5:58		2:23
Threshold	T	8:58	8:55		5:35		2:14
Interval	I	8:17	8:14	6:11	5:09	4:07	2:04
Repetition	R					3:57	1:57	58

This table shows the recommended running training paces for someone with a current vdot of 35.73. 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