Daniels' Running Formula, Jack Daniels, Ph.D. If you only buy one book to
read, this is the book. Read it often. You'll be amazed what you learn after
you've referred to it a dozen times!
Lore of Running, Timothy Noaks, MD. The reference book for all things
running
VDOT Values
Associated with Times Raced over Popular Distances
VDOT
|
1500m
|
Mile
|
3,000m
|
2-mile
|
5,000m
|
10,000m
|
15K
|
Half Marathon
|
Marathon
|
VDOT
|
30
|
8:30
|
9:11
|
17:56
|
19:19
|
30:40
|
63:46
|
98:14
|
2:21:04
|
4:49:17
|
30
|
31
|
8:15
|
8:55
|
17:27
|
18:48
|
29:51
|
62:03
|
95:36
|
2:17:21
|
4:41:57
|
31
|
32
|
8:02
|
8:41
|
16:59
|
18:18
|
29:05
|
60:26
|
93:07
|
2:13:49
|
4:34:59
|
32
|
33
|
7:49
|
8:27
|
16:33
|
17:50
|
28:21
|
58:54
|
90:45
|
2:10:27
|
4:28:22
|
33
|
34
|
7:37
|
8:14
|
16:09
|
17:24
|
27:39
|
57:26
|
88:30
|
2:07:16
|
4:22:03
|
34
|
35
|
7:25
|
8:01
|
15:45
|
16:58
|
27:00
|
56:03
|
86:22
|
2:04:13
|
4:16:03
|
35
|
36
|
7:14
|
7:49
|
15:23
|
16:34
|
26:22
|
54:44
|
84:20
|
2:01:19
|
4:10:19
|
36
|
37
|
7:04
|
7:38
|
15:01
|
16:11
|
25:46
|
53:29
|
82:24
|
1:58:34
|
4:04:50
|
37
|
38
|
6:54
|
7:27
|
14:41
|
15:49
|
25:12
|
52:17
|
80:33
|
1:55:55
|
3:59:35
|
38
|
39
|
6:44
|
7:17
|
14:21
|
15:29
|
24:39
|
51:09
|
78:47
|
1:53:24
|
3:54:34
|
39
|
40
|
6:35
|
7:07
|
14:03
|
15:08
|
24:08
|
50:03
|
77:06
|
1:50:59
|
3:49:45
|
40
|
41
|
6:27
|
6:58
|
13:45
|
14:49
|
23:38
|
49:01
|
75:29
|
1:48:40
|
3:45:09
|
41
|
42
|
6:19
|
6:49
|
13:28
|
14:31
|
23:09
|
48:01
|
73:56
|
1:46:27
|
3:40:43
|
42
|
43
|
6:11
|
6:41
|
13:11
|
14:13
|
22:41
|
47:04
|
72:27
|
1:44:20
|
3:36:28
|
43
|
44
|
6:03
|
6:32
|
12:55
|
13:56
|
22:15
|
46:09
|
71:02
|
1:42:17
|
3:32:23
|
44
|
45
|
5:56
|
6:25
|
12:40
|
13:40
|
21:50
|
45:16
|
69:40
|
1:40:20
|
3:28:26
|
45
|
46
|
5:49
|
6:17
|
12:26
|
13:25
|
21:25
|
44:25
|
68:22
|
1:38:27
|
3:24:39
|
46
|
47
|
5:42
|
6:10
|
12:12
|
13:10
|
21:02
|
43:36
|
67:06
|
1:36:38
|
3:21:00
|
47
|
48
|
5:36
|
6:03
|
11:58
|
12:55
|
20:39
|
42:50
|
65:53
|
1:34:53
|
3:17:29
|
48
|
49
|
5:30
|
5:56
|
11:45
|
12:41
|
20:18
|
42:04
|
64:44
|
1:33:12
|
3:14:06
|
49
|
50
|
5:24
|
5:50
|
11:33
|
12:28
|
19:57
|
41:21
|
63:36
|
1:31:35
|
3:10:49
|
50
|
51
|
5:18
|
5:44
|
11:21
|
12:15
|
19:36
|
40:39
|
62:31
|
1:30:02
|
3:07:39
|
51
|
52
|
5:13
|
5:38
|
11:09
|
12:02
|
19:17
|
39:59
|
61:29
|
1:28:31
|
3:04:36
|
52
|
53
|
5:07
|
5:32
|
10:58
|
11:50
|
18:58
|
39:20
|
60:28
|
1:27:04
|
3:01:39
|
53
|
54
|
5:02
|
5:27
|
10:47
|
11:39
|
18:40
|
38:42
|
59:30
|
1:25:40
|
2:58:47
|
54
|
55
|
4:57
|
5:21
|
10:37
|
11:28
|
18:22
|
38:06
|
58:33
|
1:24:18
|
2:56:01
|
55
|
56
|
4:53
|
5:16
|
10:27
|
11:17
|
18:05
|
37:31
|
57:39
|
1:23:00
|
2:53:20
|
56
|
57
|
4:48
|
5:11
|
10:17
|
11:06
|
17:49
|
36:57
|
56:46
|
1:21:43
|
2:50:45
|
57
|
58
|
4:44
|
5:06
|
10:08
|
10:56
|
17:33
|
36:24
|
55:55
|
1:20:30
|
2:48:14
|
58
|
59
|
4:39
|
5:02
|
9:58
|
10:46
|
17:17
|
35:52
|
55:06
|
1:19:18
|
2:45:47
|
59
|
60
|
4:35
|
4:57
|
9:50
|
10:37
|
17:03
|
35:22
|
54:18
|
1:18:09
|
2:43:25
|
60
|
61
|
4:31
|
4:53
|
9:41
|
10:27
|
16:48
|
34:52
|
53:32
|
1:17:02
|
2:41:08
|
61
|
62
|
4:27
|
4:49
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