Saturday, November 15, 2008

THIS WAS WORTH A QUICK POST:

vdot equivalents
racetime
m7:17
1600 m7:49
mile7:52
3000 m15:28
3200 m16:34
2 mi16:40
5000 m26:31
5 mi43:43
10 k55:04
15 k1:24:51
10 mi1:31:27
half2:02:04
marathon4:11:51
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

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