Vdot table.xlsx

	A	B	C	D	E	F	G	H	I	J	K	L	M	N	O	P	Q	R	S	T	U
1										Zone 1	Zone 2	Zone 3			Zone 4			Zone 5
2										Easy pace range	Marathon Pace	Threshold Pace			Interval Pace			Repetition Pace
3		VDOT	1500m	3000m	5000m	10Km	Half M	Marathon	VDOT	km	km	400m	1000m	1600m	400m	1000m	1200m	200m	400m	800m	VDOT
4		30	8:30	17:56	30:40	63:46	2:21:04	4:49:17	30	7:27 ~ 8:14	7:03	2:33	6:24	10:18	2:22	—	—	67	2:16	—	30
5		31	8:15	17:27	29:51	62:03	2:17:21	4:41:57	31	7:16 ~ 8:02	6:52	2:30	6:14	10:02	2:18			65	2:12		31
6		32	8:02	16:59	29:05	60:26	2:13:49	4:34:59	32	7:05 ~ 7:52	6:40	2:26	6:05	9:47	2:14	—	—	63	2:08	—	32
7		33	7:49	16:33	28:21	58:54	2:10:27	4:28:22	33	6:55 ~ 7:41	6:30	2:23	5:56	9:33	2:11	5:27		61	2:04		33
8		34	7:37	16:09	27:39	57:26	2:07:16	4:22:03	34	6:45 ~ 7:31	6:20	2:19	5:48	9:20	2:08	5:20	—	60	2:00	—	34
9		35	7:25	15:45	27:00	56:03	2:04:13	4:16:03	35	6:36 ~ 7:21	6:10	2:16	5:40	9:07	2:05	5:13		58	1:57		35
10		36	7:14	15:23	26:22	54:44	2:01:19	4:10:19	36	6:27 ~ 7:11	6:01	2:13	5:33	8:55	2:02	5:07	—	57	1:55	—	36
11		37	7:04	15:01	25:46	53:29	1:58:34	4:04:50	37	6:19 ~ 7:02	5:53	2:10	5:26	8:44	1:59	5:00		55	1:52		37
12		38	6:54	14:41	25:12	52:17	1:55:55	3:59:35	38	6:11 ~ 6:54	5:45	2:07	5:19	8:33	1:56	4:54	—	54	1:50	—	38
13		39	6:44	14:21	24:39	51:09	1:53:24	3:54:34	39	6:03 ~ 6:46	5:37	2:05	5:12	8:22	1:54	4:48		53	1:48		39
14		40	6:35	14:03	24:08	50:03	1:50:59	3:49:45	40	5:56 ~ 6:38	5:29	2:02	5:06	8:12	1:52	4:42	—	52	1:46	—	40
15		41	6:27	13:45	23:38	49:01	1:48:40	3:45:09	41	5:49 ~ 6:31	5:22	2:00	5:00	8:02	1:50	4:36		51	1:44		41
16		42	6:19	13:28	23:09	48:01	1:46:27	3:40:43	42	5:35 ~ 6:16	5:16	1:57	4:54	7:52	1:48	4:31	—	50	1:42	—	42
17		43	6:11	13:11	22:41	47:04	1:44:20	3:36:28	43	5:35 ~ 6:16	5:09	1:55	4:49	7:42	1:46	4:26		49	1:40		43
18		44	6:03	12:55	22:15	46:09	1:42:17	3:32:23	44	5:29 ~ 6:10	5:03	1:53	4:43	7:33	1:44	4:21	5:12	48	98	—	44
19		45	5:56	12:40	21:50	45:16	1:40:20	3:28:26	45	5:23 ~ 6:03	4:57	1:51	4:38	7:25	1:42	4:16	5:06	47	96	—	45
20		46	5:49	12:26	21:25	44:25	1:38:27	3:24:39	46	5:17 ~ 5:57	4:51	1:49	4:33	7:17	1:40	4:12	5:00	46	94	—	46
21		47	5:43	12:12	21:02	43:36	1:36:38	3:21:00	47	5:12 ~ 5:51	4:46	1:47	4:29	7:10	98	4:07	4:54	45	92	—	47
22		48	5:36	11:58	20:39	42:50	1:34:53	3:17:29	48	5:07 ~ 5:45	4:41	1:45	4:24	7:02	96	4:03	4:49	44	90	—	48
23		49	5:30	11:45	20:18	42:04	1:33:12	3:14:06	49	5:01 ~ 5:40	4:36	1:43	4:20	6:55	95	3:59	4:45	44	89	—	49
24		50	5:26	11:33	19:57	41:21	1:31:35	3:10:49	50	4:56 ~ 5:34	4:31	1:42	4:15	6:51	93	3:55	4:41	43	87	—	50
25		51	5:18	11:21	19:36	40:39	1:30:02	3:07:39	51	4:52 ~ 5:29	4:27	1:40	4:11	6:44	92	3:51	4:36	42	86	—	51
26		52	5:13	11:09	19:17	39:59	1:28:31	3:04:36	52	4:47 ~ 5:24	4:22	98	4:07	6:36	91	3:48	4:33	42	85	—	52
27		53	5:07	10:58	18:58	39:20	1:27:04	3:01:39	53	4:43 ~ 5:19	4:18	97	4:04	6:32	90	3:44	4:29	41	84	—	53
28	SUB3	54	5:02	10:47	18:40	38:42	1:25:40	2:58:47	54	4:38 ~ 5:14	4:14	95	4:00	6:26	88	3:41	4:25	40	82	—	54
29		55	4:57	10:37	18:22	38:06	1:24:18	2:56:01	55	4:34 ~ 5:10	4:10	94	3:56	6:20	87	3:37	4:21	40	81	—	55
30		56	4:53	10:27	18:05	37:31	1:23:00	2:53:20	56	4:30 ~ 5:05	4:06	93	3:53	6:15	86	3:34	4:18	39	80	—	56
31		57	4:48	10:17	17:49	36:57	1:21:43	2:50:45	57	4:26 ~ 5:01	4:03	91	3:50	6:09	85	3:31	4:15	39	79	—	57
32		58	4:44	10:08	17:33	36:24	1:20:30	2:48:14	58	4:22 ~ 4:57	3:59	90	3:45	6:04	83	3:28	4:10	38	77	—	58
33		59	4:39	9:58	17:17	35:52	1:19:18	2:45:47	59	4:19 ~ 4:53	3:56	89	3:43	5:59	82	3:25	4:07	37	76	—	59
34		60	4:35	9:50	17:03	35:22	1:18:09	2:43:25	60	4:15 ~ 4:53	3:52	88	3:40	5:54	81	3:23	4:03	37	75	2:30	60
35		61	4:31	9:41	16:48	34:52	1:17:02	2:41:08	61	4:11 ~ 4:49	3:49	86	3:37	5:50	60	3:20	4:00	36	74	2:28	61
36		62	4:27	9:33	16:34	34:21	1:15:57	2:38:54	62	4:08 ~ 4:41	3:46	85	3:34	5:45	79	3:17	3:57	36	73	2:26	62
37		63	4:24	9:25	16:20	33:55	1:14:54	2:36:44	63	4:05 ~ 4:38	3:43	84	3:32	5:41	78	3:15	3:54	35	72	2:24	63
38		64	4:20	9:17	16:07	33:28	1:13:53	2:34:38	64	4:02 ~ 4:34	3:40	83	3:29	5:36	77	3:12	3:51	35	71	2:22	64
39		65	2:16	9:09	15:54	33:01	1:12:53	2:32:35	65	3:59 ~ 4:31	3:37	82	3:26	5:32	76	3:10	3:48	34	70	2:20	65
40		66	4:13	9:02	15:42	32:35	1:11:56	2:30:36	66	3:56 ~ 4:28	3:34	81	3:24	5:28	75	3:06	345	34	69	2:18	66
41		67	4:10	8:55	15:29	32:11	1:11:00	2:28:40	67	3:53 ~ 4:24	3:31	80	3:21	5:24	74	3:05	3:42	33	68	2:16	67
42		68	4:06	8:48	15:18	31:46	1:10:05	2:26:47	68	3:50 ~ 4:21	3:29	79	3:19	5:20	73	3:03	3:39	33	67	2:14	68
43		69	4:03	8:41	15:06	31:23	1:09:12	2:24:57	69	3:47 ~ 4:18	3:26	78	3:16	5:16	72	3:01	3:36	32	66	2:12	69
44		70	4:00	8:34	14:55	31:00	1:08:21	2:23:10	70	3:44 ~ 4:15	3:24	77	3:14	5:I3	71	2:59	3:34	32	65	2:10	70
45		71	3:57	8:28	14:44	30:38	1:07:31	2:21:26	71	3:42 ~ 4:12	3:21	76	3:12	5:09	70	2:57	3:31	31	64	2:08	71
46		72	3:54	8:22	14:33	30:16	1:06:42	2:19:44	72	3:40 ~ 4:10	3:19	76	3:10	5:05	69	2:55	3:29	31	63	2:06	72
47		73	3:52	8:16	14:23	29:55	1:05:54	2:18:05	73	3:37 ~ 4:07	3:16	75	3:08	5:02	69	2:53	3:27	31	62	2:05	73
48		74	3:49	8:10	14:13	29:34	1:05:08	2:16:29	74	3:34 ~ 4:04	3:14	74	3:06	4:59	68	2 51	3:25	30	62	2:04	74
49		75	3:46	8:04	14:03	29:14	1:04:23	2:14:55	75	3:32 ~ 4:01	3:12	74	3:04	4:56	67	2:49	3:22	30	61	2:03	75
50		76	3:44	7:58	13:54	28:55	1:03:39	2:13:23	76	3:30 ~ 3:58	3:10	73	3:02	4:52	66	2:48	3:20	29	60	2:02	76
51		77	3:41	7:53	13:44	28:36	1:02:56	2:11:54	77	3:28 ~ 3:56	3:08	72	3:00	4:49	65	2:46	3:18	29	59	2:00	77
52		78	3:38.8	7:48	13:35	28:17	1:02:15	2:10:27	78	3:25 ~ 3:53	3:06	71	2:58	4:46	65	2:44	3:16	29	59	1:59	78
53		79	3:36.5	7:43	13:26	27:59	1:01:34	2:09:02	79	3:23 ~ 3:51	3:03	70	2:56	4:43	64	2:42	3:14	28	58	1:58	79
54		80	3:34.2	7:37.5	13:17.8	27:41	1:00:54	2:07:38	80	3:21 ~ 3:49	3:01	70	2:54	4:41	64	2:41	3:12	28	58	1:56	80
55		81	3:31.9	7:32.5	13:09.3	27:24	1:00:15	2:06:17	81	3:19 ~ 3:46	3:00	69	2:53	4:36	63	2:39	3:10	28	57	1:55	81
56		82	3:29.7	7:27.8	13:01.1	27:07	59:38:00	2:04:57	82	3:17 ~ 3:44	2:58	68	2:51	4:35	62	2:38	3:08	27	56	1:54	82
57		83	3:27.6	7:23.1	12:53.0	26:51	59:01:00	2:03:40	83	3:15 ~ 3:42	2:56	68	2:49	4:32	62	2:36	3:07	27	56	1:53	83
58		84	3:25.5	7:18.5	12:45.2	26:34	58:25:00	2:02:24	84	3:13 ~ 3:40	2:54	67	2:48	4:30	61	2:35	3:05	27	55	1:52	84
59		85	3:23.5	7:14.1	12:37.4	26:19	57:50:00	2:01:10	85	3:11 ~ 3:38	2:52	66	2:46	4:27	61	2:33	3:03	27	55	1:51	85
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
86
87
88
89
90
91
92
93
94
95
96
97
98
99
100