VDOT tables - by Jack Daniels

	A	B	C	D	E	F	G	H	I	J	K	L	M	N	O	P	Q	R	S	T	U	V
1									E/L Pace		MP	T Pace			I Pace				R Pace
2	VDOT	1500m	3000m	5000m	10Km	半馬	全馬	VDOT	km	mile	mile	400	1000	mile	400	1000	1200	mile	200	400	800	VDOT

3	30	8:30	17:56	30:40:00	63:46:00	2:21:04	4:49:17	30	7:13	12:16	11:02	2:33	6:24	10:16	2:22	—	—	—	67	2:16	—	30
4	32	8:02	16:59	29:05:00	60:26:00	2:13:49	4:34:59	32	7:16	11:41	10:29	2:26	6:05	9:47	2:14	—	—	—	63	2:08	—	32
5	34	7:37	16:09	27:39:00	57:26:00	2:07:16	4:22:03	34	6:56	11:09	10:00	2:19	5:48	9:20	2:08	—	—	—	60	2:02	—	34
6	36	7:14	15:23	26:22:00	54:44:00	2:01:19	4:10:19	36	3:38	10:40	9:33	2:13	5:33	8:55	2:02	5:07	—	—	57	1:55	—	36
7	38	6:54	14:41	25:12:00	52:17:00	1:55:55	3:59:35	38	6:22	10:14	9:08	2:07	5:19	6:33	1:56	4:54	—	—	54	1:50	—	38
8	40	6:35	14:03	24:08:00	50:03:00	1:50:59	3:49:45	40	6:07	9:50	8:46	2:02	5:06	8:12	1:52	4:42	—	—	52	1:46	—	40
9	42	6:19	13:28	23:09	48:01:00	1:46:27	3:40:43	42	5:53	9:28	8:25	1:57	4:54	7:52	1:48	4:31	—	—	50	1:42	—	42
10	44	6:03	12:55	22:15	46:09:00	1:42:17	3:32:23	44	5:40	9:07	8:06	1:53	4:43	7:33	1:44	4:21	—	—	48	98	—	44
11	45	5:56	12:40	21:50	45:16:00	1:40:20	3:28:26	45	5:34	6:58	7:57	1:51	4:38	7:25	1:42	4:16	—	—	47	96	—	45
12	46	5:49	12:26	21:25	44:25:00	1:38:27	3:24:39	46	5:28	8:48	7:48	1:49	4:33	7:17	1:40	4:12	5:00	—	46	94	—	46
13	47	5:43	12:12	21:02	43:36:00	1:36:38	3:21:00	47	5:23	8:39	7:40	1:47	4:29	7:10	98	4:07	4:54	—	45	92	—	47
14	48	5:36	11:58	20:39	42:50:00	1:34:53	3:17:29	48	5:17	8:31	7:32	1:45	4:24	7:02	96	4:03	4:49	—	44	90	—	48
15	49	5:30	11:45	20:18	42:04:00	1:33:12	3:14:06	49	5:12	8:22	7:24	1:43	4:20	6:55	95	3:59	4:45	—	44	89	—	49
16	50	5:26	11:33	19:57	41:21:00	1:31:35	3:10:49	50	5:07	8:14	7:17	1:42	4:15	6:51	93	3:55	4:41	—	43	87	—	50
17	51	5:18	11:21	19:36	40:39:00	1:30:02	3:07:39	51	5:02	8:07	7:09	1:40	4:1 1	6:44	92	3:51	4:36	—	42	86	—	51
18	52	5:13	11:09	19:17	39:59:00	1:28:31	3:04:36	52	4:58	7:59	7:02	98	4:07	6:36	91	3:48	4:33	—	42	85	—	52
19	53	5:07	10:58	18:58	39:20:00	1:27:04	3:01:39	53	4:53	7:52	6:56	97	4:04	6:32	90	3:44	4:29	—	41	84	—	53
20	54	5:02	10:47	18:40	38:42:00	1:25:40	2:58:47	54	4:49	7:45	6:49	95	4:00	6:26	88	3:41	4:25	—	40	82	—	54
21	55	4:57	10:37	18:22	38:06:00	1:24:18	2:56:01	55	4:45	7:38	6:43	94	3:56	6:20	87	3:37	4:21	—	40	81	—	55
22	56	4:53	10:27	18:05	37:31:00	1:23:00	2:53:20	56	4:40	7:31	6:37	93	3:53	6:15	86	3:34	4:18	—	39	80	—	56
23	57	4:48	10:17	17:49	36:07:00	1:21:43	2:50:45	57	4:36	7:25	6:31	91	3:50	6:09	85	3:31	4:15	—	39	79	—	57
24	58	4:44	10:08	17:33	36:24:00	1:20:30	2:48:14	58	4:33	7:19	6:25	90	3:45	6:04	83	3:28	4:10	—	38	77	—	58
25	59	4:39	9:58	17:17	35:52:00	1:19:18	2:45:47	59	4:29	7:13	6:19	89	3:43	5:59	82	3:25	4:07	—	37	76	—	59
26	60	4:35	9:50	17:03	35:22:00	1:18:09	2:43:25	60	4:25	7:07	6:14	88	3:40	5:54	81	3:23	4:03	—	37	75	2:30	60
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