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VDOT Threshold Training Chart

May 31, 2012 by  
Filed under Training Tips

10k race time

VDOT

Easy/Long Pace

Marathon Pace

Threshold Pace

Threshold Pace

 

 

(per mile)

(per mile)

(per 400m)

(per mile)

73:43

25

13:50-14:10

12:41

2:54

11:53

71:32

26

13:30-13:50

12:20

2:49

11:32

69:27

27

13:05-1325

11:59

2:45

11:12

67:28

28

12:45-13:05

11:39

2:41

10:53

65:34

29

12:25-12:45

11:20

2:37

10:35

63:46

30

12:05-12:25

11:02

2:33

10:18

62:03

31

11:50-12:10

10:45

2:30

10:02

60:26

32

11:30-11:50

10:29

2:26

9:47

58:54

33

11:15-11:35

10:14

2:22

9:33

57:26

34

11:00-11:20

10:00

2:19

9:20

56:03

35

10:45-11:05

9:46

2:16

9:07

54:44

36

10:30-10:50

9:33

2:13

8:55

53:29

37

10:15-10:35

9:20

2:10

8:44

52:17

38

10:05-10:25

9:08

2:07

8:33

51:09

39

9:50-10:10

8:57

2:04

8:22

50:03

40

9:40-10:00

8:46

2:02

8:12

49:01

41

9:30-9:50

8:35

1:59

8:02

48:01

42

9:20-9:40

8:25

1:57

7:52

47:04

43

9:05-9:25

8:15

1:55

7:42

46:09

44

8:55-9:15

8:06

1:53

7:33

45:16

45

8:50-9:10

7:57

1:51

7:25

44:25

46

8:40-9:00

7:48

1:49

7:17

43:36

47

8:30-8:50

7:40

1:47

7:08

42:50

48

8:20-8:40

7:32

1:45

7:02

42:04

49

8:10-8:30

7:24

1:43

6:55

41:21

50

8:05-8:25

7:17

1:42

6:51

40:39

51

7:55-8:15

7:09

1:40

6:44

39:59

52

7:50-8:10

7:02

98

6:38

39:20

53

7:40-8:00

6:56

97

6:32

38:42

54

7:35-7:55

6:49

95

6:26

38:06

55

7:30-7:50

6:43

94

6:20

37:31

56

7:20-7:40

6:37

93

6:15

36:57

57

7:15-7:35

6:31

91

6:09

36:24

58

7:10-7:30

6:25

90

6:04

35:52

59

7:05-7:25

6:19

89

5:59

35:22

60

6:55-7:15

6:14

88

5:54

 

Reference: Daniels’ Running Formula, 1998.

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