This is a version of the Daniels VDOT tables in which I've ...
This is a version of the Daniels VDOT tables in which I've included the Mile and 5k times associated with
a particular VDOT value. The tables found in the book and on the web are two sets. The first is used to
determine the VDOT from various race times, the second is the table below only I've added the mile and
5K times so you don't need the first if you determine your VDOT from one of these distances. NOT
included is the "Marathon" pace and the E/L km pace because I don't think many coaches would use
these and they clutter the table. I've also rounded the insanely fast mile and 5k times at the bottom.
Vdot
5k
Mile
E/L
Mile
400
T-Pace
1000
mile
400
30
32
34
36
38
40
42
44
45
46
47
48
49
50
51
52
53
54
55
56
57
58
59
60
61
62
63
64
65
66
67
68
69
70
71
72
73
74
75
76
77
78
79
80
81
82
83
84
85
30:40
29:05
27:39
26:22
25:12
24:08
23:09
22:15
21:50
21:25
21:02
20:39
20:18
19:57
19:36
19:17
18:58
18:40
18:22
18:05
17:49
17:33
17:17
l7:03
16:48
16:34
16:20
16:07
15:54
15:42
15:29
15:18
15:06
14:55
14:44
14:33
14:23
14:13
14:03
13:54
13:44
13:35
13:26
13:18
13:09
13:01
12:53
12:45
12:37
9:11
8:41
8:14
7:49
7:27
7:07
6:49
6:32
6:25
6:17
6:10
6:03
5:56
5:50
5:44
5:38
5:32
5:27
5:21
5:16
5:11
5:06
5:02
4:57
4:53
4:49
4:45
4:41
4:37
4:33
4:30
4:26
4:23
4:19
4:16
4:13
4:10
4:07
4:04
4:02
3:58
3:56
3:54
3:51
3:49
3:46
3:44
3:42
3:40
12:16
11:41
11:09
10:40
10:14
9:50
9:28
9:07
8:58
8:48
8:39
8:31
8:22
8:14
8:07
7:59
7:52
7:45
7:38
7:31
7:25
7:19
7:13
7:07
7:01
6:56
6:50
6:45
6:40
6:53
6:30
6:26
6:21
6:17
6:12
6:08
6:04
6:00
5:56
5:52
5:48
5:45
5:41
5:38
5:34
5:31
5:28
5:25
5:21
2:33
2:26
2:19
2:13
2:07
2:02
1:57
1:53
1:51
1:49
1:47
1:45
1:43
1:42
1:40
98
97
95
94
93
91
90
89
83
86
85
84
83
82
81
80
79
78
77
76
76
75
74
74
73
72
71
70
70
69
68
68
67
66
6:24
6:05
5:48
5:33
5:19
5:06
4:54
4:43
4:38
4:33
4:29
4:24
4:20
4:15
4:-11
4:07
4:04
4:00
3:56
3:53
3:50
3:45
3:43
3:40
3:37
3:34
3:32
3:29
3:26
3:24
3:21
3:19
3:16
3:14
3:12
3:10
3:08
3:06
3:04
3:02
3:00
2:58
2:56
2:54
2:53
2:51
2:49
2:48
2:46
2:22
2:14
2:08
2:02
1:56
1:52
1:48
1:44
1:42
1:40
98
96
95
93
92
91
90
88
87
86
85
83
82
81
80
79
78
77
76
75
74
73
72
71
70
69
69
68
67
66
65
65
64
64
63
62
62
61
61
10:18
9:47
9:20
8:55
8:33
8:12
7:52
7:33
7:25
7:17
7:10
7:02
6:55
6:51
6:44
6:38
6:32
6:26
6:20
6:15
6:09
6:04
5:59
5:54
5:50
5:45
5:41
5:36
5:32
5:28
5:24
5:20
5:16
5:13
5:09
5:05
5:02
4:59
4:56
4:52
4:49
4:46
4:43
4:41
4:38
4:35
4:32
4:30
4:27
1000
5:07
4:54
4:42
4:31
4:21
4:16
4:12
4:07
4:03
3:59
3:55
3:51
3:48
3:44
3:41
3:37
3:34
3:31
3:28
3:25
3:23
3:20
3:17
3:15
3:12
3:10
3:08
3:05
3:03
3:01
2:59
2:57
2:55
2:53
2:51
2:49
2:48
2:46
2:44
2:42
2:41
2:39
2:38
2:36
2:35
2:33
I-Pace
1200
5:00
4:54
4:49
4:45
4:41
4:36
4:33
4:29
4:25
4:21
4:18
4:15
4:10
4:07
4:03
4:00
3:57
3:54
3:51
3:48
3:45
3:42
3:39
3:36
3:34
3:31
3:29
3:27
3:25
3:22
3:20
3:18
3:16
3:14
3:12
3:10
3:08
3:07
3:05
3:03
Mile
200
R-Pace
400
800
5:00
4:57
4:53
4:50
4:46
4:43
4:40
4:37
4:34
4:31
4:28
4:25
4:23
4:20
4:17
4:15
4:12
4:10
4:08
4:05
67
63
60
57
54
52
50
48
47
46
45
44
44
43
42
42
41
40
40
39
39
38
37
37
36
36
35
35
34
34
33
33
32
32
31
31
31
30
30
29
29
29
28
28
28
27
27
27
27
2:16
2:08
2:02
1:55
1:50
1:46
1:42
98
96
94
92
90
89
8'7
86
85
84
82
81
80
79
77
76
75
74
73
72
71
70
69
68
67
62
65
64
63
62
62
61
60
59
59
58
53
57
56
56
55
55
2:30
2:28
2:26
2:24
2:22
2:20
2:18
2:16
2:14
2:12
2:10
2:08
2:06
2:05
2:04
2:03
2:02
2:00
1:59
1:58
1:56
1:55
1:54
1:53
1:52
1:51
................
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